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Michael Roizen and Mehmet Oz, considered by many to be "America's favorite physicians," work together to bring their tips for a healthy ...

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Eat These, Get Stronger

By Michael Roizen, M.D., and Mehmet Oz, M.D.

Low-fat milk, part-skim mozzarella and other members of the calcium posse usually get top billing when it comes to sturdy bones. But they can't do it alone. A fistful of almonds, a bowl of brown rice and other magnesium-rich foods (halibut, spinach, oatmeal, peanut butter) also help keep your bones strong.

That's because bones are hard, but they're not solid, like concrete. Up close, they look a bit like the Eiffel tower -- they're prickled with tiny holes. Once you hit your mid-30s, those holes start getting larger.

Now imagine this: Suppose all the wooden beams in your home also started with tiny holes, and over the next two or three decades, those mini-holes quietly got bigger. And bigger. Left alone, they'd eventually get so big that the whole structure would collapse.

That's exactly what can happen with your bones. If it does, wrists crack, hips fracture and the spine curves and buckles. But wait! YOU have the power to keep those holes small. All it takes: exercise -- just walking 30 minutes a day will do your skeleton amazing good -- and eating foods rich in calcium, vitamin D and magnesium.

Adults need 400 to 500 milligrams of magnesium a day. Yet about three-quarters of Americans don't get remotely that much. An ounce of almonds will give you 80 mg; a three-quarter-cup serving of brown rice, 40 mg; 3 ounces of halibut, 90; 2 tablespoons of peanut butter on whole-wheat toast, 75; a medium baked potato with the skin, 50. Hmm. Takes a while to add up. That's why a supplement is smart. A multivitamin/mineral is likely to have 100 mg of magnesium -- look for one with more. It will give you a jump-start on keeping your structure solid.

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The YOU Docs -- Mike Roizen and Mehmet Oz -- are authors of the best-selling "YOU: The Owner's Manual" and "YOU: On a Diet." To submit questions and find ways to grow younger and healthier, go to www.RealAge.com, the docs' online home. (c) 2008 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.

This news arrived on: 06/19/2008

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