What it takes to build strong bones: sure, you need calcium, but it isn't the only way to protect your bones from osteoporosis - health quiz

1. Which beverage helps build bones ?

A. caffeinated tea

B. coffee

C. herbal tea

D. none of the above

2. Which habit decreases bone density?

A. overeating

B. smoking

C. not getting enough rest

D. all of the above

3. Which of these is the best bone-building lunch?

A. cheddar melt on wheat bread

B. stir-fried tofu and spinach on quinoa

C. a cheeseburger and salad

D. fruit salad with cottage cheese

4. Which of the following herbs can be taken to increase bone density?

A. ginkgo

B. ginseng

C. horsetail

D. passion flower

5. You need more calcium when you're over 51 than when you're under 18.

A. true

B. false

6. In addition to calcium and vitamin D, which vitamin should you include in your diet to build strong bones?

A. vitamin B

B. vitamin C

C. vitamin K

D. all of the above

7. It is better to take a naturally derived calcium supplement than a synthetic one.

A. true

B. false

8. Which food provides the most calcium per serving?

A. collards

B. sardines

C. soybeans

D. Swiss cheese

9. Which is the best type of exercise for increasing your bone density?

A. biking

B. hiking

C. kickboxing

D. weight lifting

10. What is the best way to take your calcium supplement?

A. in the morning, all at once

B. in the evening, all at once

C. divided and with meals

D. none of the above

ANSWER

1. A. British researchers reported in 2000 that women who drank at least one cup of caffeinated tea a day had higher bone density than women who didn't. Researchers suspect that polyphenols in caffeinated black and green teas (and absent in coffee and herbal teas) may provide the protection. 2. B. Smoking cigarettes causes post-menopausal women to lose bone faster than their nonsmoking peers, reported Stuart A. Hirsch, M.D., at the American Academy of Orthopaedic Surgeons meeting last fall. 3. a. Although the dairy meals are calcium-rich, the cheeseless tofu, spinach, and quinoa dish may be the better calcium source. A recent study found that animal protein, like cheese and hamburger, can cause an acid condition that actually weakens bones. 4. c. Horsetail (Equisetum arvense) is high in silicon, a known bone-building mineral. Take 1,000 mg daily in capsule form divided into three doses. 5. B. The daily Dietary Reference Intake for calcium is 1,300 mg for 9- to 18-year-olds, 1,000 mg for 19- to 50-year-olds, and 1,200 mg for those 51 and older. 6. c. Vitamin K activates bone-strengthening proteins. Aim for one serving a day of vitamin K-rich green vegetables like spinach or collards. Or supplement daily: Men should take 120 mcg and women 90 mcg. 7. B. If you take a calcium supplement, opt for a synthetic one. Naturally derived supplements may contain lead. 8. B. Sardines have the most calcium (325 mg per 3-ounce serving). Swiss cheese (272 mg per ounce), cooked collards (226 mg per cup), and soybeans (175 mg per cup) are also good sources. Keep in mind that some researchers believe that animal protein can cause an acid condition that actually weakens bones, 9. D. Although all these weight-bearing exercises help slow bone loss, lifting weights is the only one proven to both build bone and halt bone loss. Aim for 30-minute weight training sessions two to three times a week. 10. D. It depends on the form. Take calcium citrate at any time because it's easily absorbed by your body. But you must take calcium carbonate with meals. Limit doses to 500 mg; your body can't absorb too much at once.

RELATED ARTICLE: Fast facts.

* Two million American men and 8 million women suffer from osteoporosis.

* A family history of low bone density is a risk factor for osteoporosis, A woman has a fivefold higher risk of having low bone density if her mother has low bone density. A man's risk is fourfold higher if his father has low bone density.

* Women lose up to 20 percent of their bone mass in the five to seven years following menopause, according to the National Institutes of Health Osteoporosis and Related Bone Disease National Resource Center. Getting 1,200 mg of calcium a day and regularly doing weight-bearing exercises protect you from this bone loss.

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