With two thirds of Americans overweight or obese, we tend to spend a great deal of time focusing on the nutritional content of food and often overlook the importance of fluids. However, proper fluid consumption is vital for obtaining essential nutrients as well as keeping the body hydrated.

Got Milk?

We all have seen the ads and billboards encouraging the consumption of milk. It’s a terrific way for the Dairy Council to increase sales, but I’m more interested in the increased consumption of calcium. Did you know that more women will die this year from the complications of osteoporotic hip fracture than will die from breast cancer?

Osteoporosis, or brittle bone disease, will affect one out of three women of all ages, and one out of every two women over the age of 50. And guys, we are not immune. One out of every five men will also develop osteoporosis. The important message is that, in most all cases, it’s preventable. How? By performing weight bearing exercise and increasing consumption of calcium and vitamin D.

Cheese, collard greens, and broccoli are great sources of calcium, but one of the best sources of calcium and vitamin D (which aids in the absorption of the calcium) happens to be milk. However, most of us, and in particular most children, are NOT getting enough calcium and/or vitamin D.

Cooper Clinic recommends that children ages 5 to 12 get at least 1,000 milligrams of calcium a day, and children ages 13 to 21 get 1,200 to 1,500 mg. We recommend that women over 21 years of age get a minimum of 1,200 mg/day and men consume at least 1,000 mg/day. Click here for specific recommendations, including information for high-intensity exercisers: http://www.cooperaerobics.com/radio/BBSupplements.aspx.

In patients visiting us for the first time, we typically see calcium levels that are FAR BELOW these recommendations. Our studies indicate that most men average about 600 mg of calcium per day, and that most women average 400 mg. If you think osteoporosis is a problem now, wait until the baby boomers get a little older.

In general terms, we build more bone than we lose until our mid 30s, and then lose more than we build after that. For women, the loss accelerates after menopause. The goal, therefore, is to build up as much reserve as possible, which means you must start early. For girls, 95 percent of the body’s total bone mineral content is accumulated by age 17, and 99 percent is completed by age 27 (Purdue University).

A glass of milk offers about 300 mg of calcium. Use skim milk and you get the calcium and vitamin D without the saturated fat found in whole milk. Calcium enriched orange juice (i.e. Tropicana Pure Premium with Calcium) is also a terrific way to add calcium to the diet. Other sources of calcium include yogurt, certain cereals (i.e. Total), and Viactiv calcium chews (four flavors that offer 500 mg and only 20 calories per chew).

We do not recommend that men take calcium in supplement form because of a potential, and I emphasize potential, increase risk of prostate cancer. This is why we do not include calcium in our adult formulations of Cooper Complete multivitamins. Men should concentrate on food sources for their calcium needs.

Don’t forget the importance of vitamin D. This fat soluble vitamin is just as important as calcium, if not more so, in improving bone health. I recommend, for both men and women, between 400 and 800 IU of vitamin D per day.

Don’t Forget the Water

We all understand the importance of hydration, and the best source you will find is water. Obviously fluid replenishment is vital before, during, and after exercise, but even if you are not working out make sure to add a few glasses of water throughout the day.

Recent studies at Loma Linda University in California have shown that people who drink five or more glasses of water per day halve their risk of suffering a fatal heart attack. This benefit did not apply to other beverages. The theory is that water is absorbed directly and immediately into the bloodstream, while other fluids actually draw water from the blood into the stomach to aid with digestion. This might actually thicken the blood, which makes the heart work harder.

Other studies have shown that water also plays a role in helping reduce the effects of asthma; reduce the risk of bladder, breast and colon cancers; and lower blood pressure.

Keep It Up!

I trust you have started 2003 with a renewed focus on wellness and that you realize your health is no one’s responsibility but yours. Living right can definitely increase your life span, but the most important reason to take care of yourself is that it will make you feel better…today!