Your Body Has A Bone To Pick – With You About Your Diet

Written by Chronicle Staff. Posted in Health & Wellness

Published on July 01, 2020 with No Comments

Most people know that when you look for a house, you want a place with “good bones.”  In other words, if the structure of the home is in good shape, most people feel they can fix up the rest.  If a home doesn’t have good bones, the rest of it doesn’t matter.

The same can be said of your body.  If you don’t take care of your bones, the rest of your body will quickly fall into disrepair.

“Taking care of your bones doesn’t require a lot of maintenance, but that doesn’t mean it should be overlooked,” says Dr. Victor M. Romano, a board certified orthopaedic surgeon and author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery  (

“Just a little moderate exercise and eating some of the right food and drinks is all that is required.”

Vitamin D, for example, is important for the absorption of calcium and aids in improving muscle strength and balance, Dr. Romano says.  A deficiency of Vitamin D can cause soft, thin, brittle bones. It’s also associated with depression, Parkinson’s disease and seizures.  Moderate weight training is always recommended to keep bones strong, even for senior citizens.

Dr. Romano recommends that instead of taking calcium pills, the best way to get calcium into the body is with a healthy diet.  He suggests a few ways to add calcium to your diet to keep bones healthy:


  • Start the day with calcium-fortified orange juice.
  • Cook cereals with skim milk or almond milk (instead of water) or add two tablespoons of nonfat dry milk.
  • Spread low fat cream cheese on bread or toast instead of butter or margarine.
  • Add low-fat cheeses to sandwiches, salads and pizzas.
  • Add sardines to salads or sandwiches.
  • Include higher calcium greens, such as spinach, broccoli and kale, in your salad.
  • Enjoy low-fat or fat-free yogurt with berries for dessert.
  • Make smoothies with frozen fruit, fortified orange juice and low-fat or fat-free yogurt.

“A poor diet can lead of a lot of health complications, but poor bone density is usually overlooked by many people trying to get healthy,”  Dr. Romano says.  “Getting enough Vitamin D and calcium in the diet is well worth the effort.”


About Dr. Victor Romano

Dr. Victor Romano ( is an orthopedic surgeon in Oak Park, Ill., and the author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery. He is board-certified in orthopedics and sports medicine with over 25 years of experience in the field. He graduated cum laude from the University of Notre Dame and completed medical school at the University of Loyola-Chicago.




Follow these tips for keeping your bones healthy and strong:

Strength Training = 30 Min. / 3X a week

Exercise can help strengthen bones and slow bone mineral loss. High-and low-impact weight-bearing exercises are also good: jogging, tennis, jumping rope, aerobics and treadmill or elliptical machines (low impact).

Family History = Knowledge is key

Find out if there is a family history of osteoporosis or other bone health issues – if so; discuss them with your medical provider.

Healthy Weight = BMI of 20-25

Being overweight isn’t the only concerns, research has shown that women who are underweight with a body mass index less than 18.5, are at higher risk for osteoporosis than those at normal BMI of 20 to 25.

Side Effects = Talk to your doctor

Medication (such as certain immunosuppressant, thyroid hormone and steroid treatments) can affect bone health. Ask about supplementing with calcium and vitamin D if necessary.

Healthy Diet = 1,000 – 2,000 MG

Get plenty of calcium and vitamin D in dairy products, leafy green veggies, fortified foods, and canned seafood such as sardines, salmon and shrimp. Vitamin D can be obtained in dairy and seafood, beef liver, mushrooms, egg yolks, supplements or sunlight. Don’t smoke and limit caffeine and alcohol drinks.

Vision = Annual check-ups

Stay up to date with vision checks. As you get older, your vision can change. Poor vision can cause a fall risk; you may not be able to see obstacles in your path.

Home Sweet Home = Safety first

Reduce your risk of falls (and broken bones) by making your home fall proof; install shower rails, remove area rugs that can cause slips, tape electrical cords to walls and install lights at the top and bottom of stairs.

Bone Density Test = For women 65+

Women older than 65 should have a bone density test, which can provide a clearer picture about the risk for broken bones. If a bone density test shows your bones are weak, ask your doctor about medications that can help.

This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.

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