Contact Information

2616 Locust Gap Highway
Mt. Carmel, PA 17851
Phone: (570) 339-3909
Fax:     (570) 339-1745
E-Mail:mcncopb@ptd.net

Insurance Accepted

- Geisinger Health Plan
- Blue Cross / Blue Shield
- Medicare
- Aetna / US
- Keystone
- Health America
- Auto Insurance
- Workers Compensation

Osteoporosis & Nutrition

Before starting any diet or nutritional supplement program, consult your Doctor.

Here are some tips for maintaining healthy bones:

- Avoid carbonated beverages. These promote loss of calcium.

- Increase natural Calcium in your diet. Eat leafy green vegetables, legumes. Look for products that have Calcium added, like orange juice.

- Get more Vitamin D, either by exposure to sunlight or taking a supplement with Vitamin D. 15 minutes of sunlight each day is recommended.

Exercise. Weight bearing exercise and resisted exercise, such as light weight lifting have been shown to help minimize bone loss.

Supplements: even with a healthy diet, sometimes extra supplementation is needed to maintain healthy bones. Here are some of the Vitamins and Minerals which have been shown to aid in maintaining bone density.

Calcium: adequate amounts can help reduce bone loss by 30 to 50%. Look for chelated Calcium(Calcium Carbonate, Calcium Citrate, Calcium Lactate) as it is absorbed better. It is recommended to take 500 mg calcium 2 to 3 times per day. Natural Calcium is found in high amounts in: Turnips, Kelp, Collard greens, and Dairy products.

Magnesium: This helps in maintaining healthy bones by contributing to bone density. It works closely with Calcium and is best if taken in a good ration to Calcium. A ratio of 2:1 Calcium to Magnesium is recommended. Also look for chelated Magnesium. If you take 1000mg of Calcium a day you should take 500mg of Magnesium. 300 to 500 mg daily is recommended daily. Foods with good Magnesium supply include: Brown rice, Corn, Buckwheat, Dark Green vegetables, Almonds, Cashews, Brazil nuts, Seeds, Whole grain cereals.

Vitamin D: This helps the body absorb Calcium and in bone formation. The Sun is the best source of this vitamin, but exposure is not always possible. The recommended dosage is 200 iu to 400 iu per day. Excess Vitamin D can be toxic and cause too much Calcium in the blood, seizures, nausea, vomiting , and death.

Vitamin D rich foods include: Butter or Margarine, cheese, egg yolk, fortified cereals and milk, fish liver oils, Herring, Mackerel, Oysters, Salmon.

Vitamin K: Helps bind Calcium to bones. Recommended dosage is 150 mcg a day. Avoid high doses as these can cause flushing and sweating. PRECAUTION: if you are taking Coumadin, talk to your doctor before taking this supplement. Foods that are rich in this vitamin are Broccoli, Brussels sprouts, Cauliflower, Dairy products, Eggs, Kale, Seeds, Olive and Canola oil.

Trace elements: These are minerals the body needs in only tiny amounts to function properly.

Boron has been found to be important in Calcium metabolism. It helps activate other vitamins and minerals important in Calcium deposit. 3 to 5 mg a day is suggested as a proper dosage. Higher doses can cause diarrhea, nausea, vomiting and fatigue. Foods with Boron include Apples, Beet greens, Broccoli, Cabbage, Cherries, Grapes, Legumes, Nuts, Peaches, and Pears.

Silicon: Silicon has been found to help the growth and maintenance of many tissues including bone. Recommended dosage is 25 to 50 mg a day. Foods with Silicon include Asparagus, Cabbage, Cucumbers, Dandelion greens, Lettuce, Mustard greens, Olives, Parsnips, Radishes, White onions, Whole grain(rice and oats)

Zinc/Copper: Zinc deficiency has been associated with decreased bone density, likewise, Copper is important in normal skeletal growth. As a rule every 30mg of Zinc must be balanced with 2mg of Copper. Recommended dosage of Zinc is 15 to 30mg a day with 1.5 to 3mg of Copper.

Foods that include Zinc are Brazil nuts, Oats, Oysters, Peanuts, Pecans, Pumpkin seeds, Rye, and Split peas.

Foods that include Copper are Buckwheat, Crab, Liver, Mushrooms, Peanut butter, Seeds and nuts, Split peas, and Sunflower/olive oils.

Vitamin C: This is a powerful antioxidant, cell protector and immunity booster. It helps boost bone density. A typical dosage is 500 to 1000 mg per day. Consult your MD for higher doses. Natural Vitamin C is found in Citrus fruits, Red chili peppers, Guavas, and Red cabbage. To get the most from Vitamin C eat foods promptly after preparation. Basic Vitamin C(Ascorbic acid) is as good as specialized products including time released Vitamin C, esterified Vitamin C, or Vitamin C with rose hips.

Remember, Talk to your Doctor before starting any new diet or using any nutritional supplement.