Eating disorder treatment: Work with a nutritionist to eat a healthy diet that contains about 2,000 daily calories and plenty of bone-building nutrients, including calcium and vitamin D, Dr. Cosman advises.
The Institute of Medicine recommends 1,000 mg of calcium daily if you're younger than 50 and 1,200 mg if you're 50 or older.
The recommended daily allowance (RDA) for vitamin D is 600 IU (International Units) for women younger than 70 and 800 IU for women 70 and older. But some experts recommend you take more, especially if you have an eating disorder.
"To maximize calcium absorption, get at least 2,000-3,000 IU daily," says Michael Holick, M.D., Ph.D, a professor of medicine at Boston University Medical Center and author of The Vitamin D Solution[1] (Penguin).
Also, "eat plenty of healthy fats, including polyunsaturated fats [found in safflower, corn, sunflower, soy and cottonseed oils, nuts and seeds], monounsaturated fats [found in olive oil, peanut oil, canola oil, avocados, nuts and seeds] and omega-3 fatty acids [found in fatty, cold-water fish like salmon, tuna, mackerel and herring, flaxseeds, flax oil and walnuts]," Appleman says.
Another bone preservation tip: Don't overdo rigorous exercise until you're close to your ideal weight, Dr. Weiner says.
Moderate exercise and weight training can help preserve bone, but more than eight hours of rigorous exercise weekly can trigger amenorrhea and bone loss, according to the National Institutes of Health.
References
- ^ The Vitamin D Solution (www.amazon.com)
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