Best Bets for Healthy Bones: Take a Quick Quiz to See If You Know the Facts
Do you know how to protect your bones, prevent bone disease (osteoporosis), and avoid falls and fractures? Take this quick quiz to see if you know the facts about bone health.
True or false: Most people have symptoms if they have weak bones:
The correct answer is b: False. Most people who have weak bones don’t find out about it until they have medical test or they break a bone.
The most important vitamin and mineral for bone health are:
- Vitamin C and copper
- Vitamin D and calcium
- Vitamin K and selenium
- All of the above
The correct answer is b: Vitamin D and calcium. Getting the recommended daily amounts of vitamin D and calcium can help you maintain healthy bones. Shop vitamins now.
Foods rich in calcium include:
- Milk, yogurt, and cheese
- Fortified orange juice and cereals
- Dark green leafy vegetables such as broccoli and spinach
- Salmon, soy, and nuts
- All of the above
The correct answer is e: All of the above. There are many good sources of calcium in foods, but some people also need to take supplements. Ask your doctor about whether you are getting enough calcium in your diet. The recommended daily intake of calcium for women over age 50 and men over age 70 is 1200 mg of calcium daily. Men between 51 and 70 should consume 1000 mg of calcium daily.
As people get older, their need for Vitamin D:
- Stays the same
The correct answer is a: Increases. Vitamin D helps your body absorb calcium and as you grow older, you need more vitamin D. It is recommended that men and women ages 51 to 70 consume 600 IU of vitamin D daily. Men and women over age 70 should consume at least 800 IU of vitamin D daily.
Which of these are good sources of Vitamin D:
- Foods such as eggs, salmon, tuna, and fortified milk.
- Vitamin D supplements
- Exposure to sunlight, which helps our bodies make Vitamin D.
- All of the above.
The correct answer is d: All of the above. Your body naturally produces vitamin D through exposure to sunlight, but most people need to eat vitamin D rich foods and/or take a supplement. Your doctor can test you to see if you are getting enough Vitamin D.
The best kind of physical activity for strong bones is:
- Weight bearing and strength building exercises
- Swimming and water aerobics
The correct answer is a: Weight bearing and strength building exercises. Examples include lifting weights, walking, hiking, jogging, climbing stairs, playing tennis, golfing, doing yoga or Tai Chi, and dancing. Swimming and stretching are helpful in other ways. Experts recommend getting 30 minutes of exercise on most days. Exercise can increase your muscle strength, coordination, and balance, which are essential to help prevent a fall and potential bone fracture. You may also consider going to a class to learn how to start an exercise program, how to stretch and strengthen your muscles, and proper technique. Shop light exercise equipment now.
True or false: Smoking and drinking alcohol can reduce your bone mass and increase your risk of osteoporosis and a broken bone.
The correct answer is a: True. Tobacco and alcohol are detrimental to your bone health. If you smoke, get support for quitting.Your bones (and many other parts of your body) will thank you. If you choose to drink alcohol, drink only the recommended daily amount:1 drink/day for women and 2 drinks/day for men.
You can lower the chance of having a fall and breaking a bone by:
- Staying on the couch and watching a lot of tv
- Removing loose rugs and clutter
- Having your vision checked regularly
- Both b and c
- All of the above
The correct answer is d: Removing loose rugs and clutter and having your vision checked regularly. Too many hours on the couch can make your muscles weak and increase the chance of a fall.
Talk to your doctor about your bone health
If you are not currently exercising or if you have osteoporosis, low bone mass or other health problems, talk to your doctor before beginning an exercise program. Ask your doctor whether you have specific risk factors for osteoporosis. Your doctor can also determine whether you should have a bone density test and if you could benefit from medicine to help prevent bone loss and reduce your chances of having a fracture.
Bone Health for Life: Health Information Basics for You and Your Family, NIH Osteoporosis and Related Bone Diseases National Resource Center: http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/bone_health_for_life.asp#6
Exercise for Your Bone Health, NIH Osteoporosis and Related Bone Diseases National Resource Center: http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp
Bone Health, Centers for Disease Control and Prevention: http://www.cdc.gov/women/az/bonehealth.htm
Maintaining Bone Health, NIH Senior Health: http://nihseniorhealth.gov/falls/bonehealth/01.html
The Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You, NIH Osteoporosis and Related Bone Diseases National Resource Center: http://www.niams.nih.gov/Health_Info/Bone/SGR/surgeon_generals_report.asp