bone health brochure
TRANSCRIPT
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BONEHEALTHstaying strong at every age
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YOURE NEVER TOO OLD OR TOO YOUNG
TO IMPROVE YOUR BONE HEALTH.
During your day, did you stand up, sit down,
walk up or down stairs, or reach for something?
If you did any of those things, did you take a
moment to thank your bones? Without them,
youd be a puddle of water and soft tissue with
no place to go!
Thanking your bones by taking great care of
them will benet you throughout your entire
life. Bone health needs are different through
the ages, and it is necessary to adapt your diet
to promote and maintain bone growth in your
20s, 30s, 40s, 50s, and beyond.
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0s
2 0s
3 0s4
0s5At any age you can make a difference for your 206 bones
with this timeless bone health advice:
Stick with a diet to feed your bones.Eatplentyoffruits
andvegetablesandlow-fatdairy.
Get enough calcium, magnesium, vitamin D, and vitamin K/K2.
Keep moving against gravity.Examplesinclude:running,
briskwalking,weightlifting,andjumproping.
Maintain a healthy weight.Beingunderweightcanraisetherisk
offractureandboneloss.
Quit smoking.Smokingcanreducebonemassandmayincrease
yourrisksforabrokenbone.
Limit alcohol use.Largeamountscanreducebonemassandmay
increaseyourrisksforabrokenbone.
*2004SurgeonGeneralsReportonBoneHealthandOsteoporosis.
Bones are constantly renewed and grow strongerwith a good diet and physical activity.*
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0sYoungwomenandmenwhoexerciseregularlygenerally
achievegreaterpeakbonemass(maximumbonedensityand
strength)thanthosewhodonot.Formostpeople,bonemass
peaksduringtheseconddecadeoflife.Theseareprimeyears
forbonedevelopment,andbonescanbenegativelyimpacted
bysodaconsumption,excessivedieting,andextremeexercise.
Byestablishinghealthyexercisehabitsasanimportantpartof
adailyroutineintheseearlyyears,theresultscanprovidea
strongbaseformaintainingmusclestrength,coordination,andbalance,whichinturnhelpstopreventfallsandrelated
fracturesinthelaterdecades.
The Best Bone-building Exercise:
Thebestexerciseforyourbonesistheweight-bearingkind,
whichforcesthebodytoworkagainstgravity.Someexamples
ofweight-bearingexercisesincludeweighttraining,walking,
hiking,jogging,climbingstairs,tennis,anddancing.Examples
ofexercisesthatarenotweight-bearingincludeswimmingandbicycling.Althoughtheseactivitieshelpbuildandmaintain
strongmusclesandhaveexcellentcardiovascularbenets,they
arenotthebestwaytoexercisethebones.
2
THE BODY-CONSCIOUS YEARS
DO:Careforyourbonesduringtheseprimeyearsforbone
developmentwith:
Propernutrition.
Dailyexercise.
DONT:Impactyourbonedevelopmentnegativelywith: Sodaconsumption.
Excessivedieting.
Extremeexercise.
*2004SurgeonGeneralsReportonBoneHealthandOsteoporosis.
Build a savings account of calcium for bonesfrom birth to age 20.*
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0sBothpregnancyandbreastfeedingplaceextrademandsona
womansbody.Boththesechangesmayaffectthemothersbones.
Pregnancy:Duringpregnancy,thebabygrowinginitsmothers
wombneedsplentyofcalciumtodevelopitsskeleton.Thisneed
isespeciallygreatduringthelastthreemonthsofpregnancy.If
themotherdoesntgetenoughcalcium,herbabywilldrawwhat
itneedsfromthemothersbones.So,itisessentialthatwomen
ofchildbearingyears,whowanttohavechildren,makeahabitofgettingtherecommendedamountofcalciumrequireddaily.
Breastfeeding:Breastfeedingalsoaffectsamothersbones.
Studieshaveshownthatwomenoftenlosethreetovepercentof
theirbonemassduringbreastfeeding.Theamountofcalciumthe
motherneedsdependsontheamountofbreastmilkproduced
andhowlongbreastfeedingcontinues.Breastfeedingmothers
needtotalkwiththeirphysicianandworkoutasupplementplan
thatisappropriateforthebonehealthofthemotherandchild.
Calcium:Awomansdemandforcalciumisgreaterduringpreg-
nancyandbreastfeedingbecausebothmotherandchildneedit.
Mostphysicianswillprescribeavitaminandmineralsupplement
toensurecalciumneedsarebeingmet.
3
THE BABY YEARS
DO:WatchyourcalciumandvitaminDintaketo:
Protectagainstbonelossifyoureapregnantor
nursingmother.
Regainbonelosspost-pregnancy.
DONT:Compromiseyourbonehealthwith: Stress.
Medication.
For men and women, bone loss will begin in the mid-30s.*
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THE BONE-LOSS YEARS FORMEN AND WOMEN
DO:Workoutaboneprotectionplanwithyourdoctor
thatincludes:
Strength-training.
Nutritiouswholefoods.
GoodcalciumandvitaminDsupplements.
Schedulingabonedensitytest.
DONT:Letbusyschedules,family,andworkcommitments:
Causeyoutomakepoornutritionchoicesthatwillcompromise
yourbonehealth.
Pushweight-bearingexerciseoutofyourdailyroutine.
Key Nutrients You Need Now
Calcium:Asawomanapproachesmenopause,bone-building
estrogenstartstodecline,andthebodyabsorbslesscalcium
fromfood.Womenshouldaimforatleast1,000milligramsof
calciumperdayfromlow-fatdairy,supplements,oracombina-
tionofthetwo.
Vitamin D:Thisnutrienthelpsthebodyabsorbcalciumand
supportsbreast,colon,andimmunesystemhealth.Itisfoundinfoods,andthebodynaturallyproducesitwhenexposedto
sunlight.ItsextremelydifculttogetenoughvitaminDfromdiet
andsunlightalone.Recentresearchhasshownthatadaily
supplementof2,000InternationalUnits(IU)willhelpmaintain
properlevelsofvitaminDforhealthybones.
Ask your doctor for a blood test:Tondouthowmuchvitamin
Dyoucurrentlyhaveinyourblood,requestthe25hydroxy-vita-
minD-leveltest.Foroptimumbonehealth,yourlevelshouldbeover31,butstriveforbetween40and50.StarttakingvitaminD
rightawayifyournumbersarelow.
Ask your doctor for a bone density test:Thistestcanhelp
yourecognizeabonehealthproblem.Yourdoctorwilluse
x-raystomeasurethemineraldensityofasegmentofbone
anddetermineifenoughcalciumandothermineralsareinthat
segmentofbonetoensurestrong,healthybones.Thetestis
completelypainless.
0s4
*2004SurgeonGeneralsReportonBoneHealthandOsteoporosis.
Because there are no obvious warning signs of weak
bones, testing bone density is the surest way to checkyour bone health.*
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THE HIGH BONEPROTECTION YEARS
DO:Discusswithyourdoctortheimpactofyoursystem
changesthatinclude:
Estrogenloss,whichcancauseaonetotwopercentrateof
bonelossperyear.
Newpainsandcreaks.
Comparinganewbonedensitytesttoyourearliertest.
DONT:Allowmenopausetocompromiseyourbonehealthby:
Takinginlessthantherecommended1,500mgofcalcium
perday.
Notknowingyourbonedensity.
Notmakingadjustmentstoyourdietandexerciseroutine.
Intheveto10yearsrightaftermenopause,bonelossisrapid.
Itsestimatedthatpostmenopausalwomenloseuptothree
percentoftheirbonemasseveryyear.Eatingrightandgetting
plentyofexerciseremainscrucialtoprotectthebones.
Take even more calcium: Whenwomenentermenopause
theirintestinesnolongerabsorbcalciumaswellastheyused
to.Why?Menopausebringsonadecreaseinestrogen,which
isneededtohelpwiththeabsorptionprocess.Itsrecommendedthatwomenover50getawhopping1,500mgofcalciuma
day.Soconsidertakingasupplementthree,ratherthantwo,
timesdailyformaximumabsorbtion.
Ask your doctor for another bone density test: Thesewillbe
theyearstohaveanotherbonedensitytestandcompareitto
yourearliertest.Ifyouthinkyoureshrinking,youcouldberight.
Itisimportanttopayattentiontoyourpainsandcreaksand
discussthemwithyourdoctor.Keepstrength-training,keep
eatingtherightwholefoods,andincreaseyourcalciumandvitaminDintake.
0sandbeyond
5
7
When you jump, run, or lift a weight, it puts stress on yourbones and signals the body to make your bones stronger.*
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HELP YOUR BONES DO THEIR JOB WITH CALCIUM
Calciumisstoredinyourbones,butyourentirebodyusesthecalciumthatismovedthroughyourbloodstream.Ifyoudonthave
therightamountofcalciumavailable,yourbodystealsfromyourbones,makingyourbonesweak.
Your body cannot produce the calcium it needs. It MUST be absorbed through food or supplements!
Didyouknowthateveryoneregardlessofsex,race,environment,occupation,oreconomicstatusovertheageof30islosing
calcium?Calciumisessentialinyourbodytohelpsustainhealthybonesandteethandproperheart,muscle,andnervefunction.
Ifyoudonotgetenoughcalcium,youcanexperiencereducedbonestrengthandporousbone,knownasosteoporosis.
We always want you to think food rst, so here are some tips for
making wise calcium food choices:
Includefat-freeorlow-fatmilkasabeverageatmealsoraddittooatmealorcereal.
Drinkcappuccinosorlatteswithfat-freeorskimmilk.
Uselow-fatcheeseincasseroles,soups,orvegetables.
Addbroccoli,kale,nuts,andsalmonasaregularpartofyourdiet.
The recommended daily allowance of calcium for an adult is 1,000 to 1,200 milligrams (mg).
For example:
1cupfat-freemilk(302mg)
1cuplow-fatyogurt(300mg)
1cup1%cottagecheese(138mg)
1cuprawbroccoli(90mg)
6oz.orangejuice(230mgvaries)
= 1,060 mg
alciumC
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NUT
RILITECANF
ILLINYOURC
ALCIUM
NUT
RITIONALGAP
WITH:
NUTRILITE DOUBLE XVitamin/Mineral/Phytonutrient
offers 750 mg of calcium per day.
A-4300 31-daysupplywith3-compartmentcase $71.49
NUTRILITE DailyMultivitamin/Multimineral
offers 200 mg of calcium per day.
10-4174 90tablets $11.30
NUTRILITE Cal Mag Doffers 250 mg of calcium per tablet.
A-5880 180tablets $24.99
NUTRILITE Womens Supplement Packoffers 450 mg of calcium per day.
10-5481 30packets$22.99
NUTRILITE Mens Supplement Packoffers 250 mg of calcium per day.
10-5480 30packets$22.99
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agnesiumMBONE STRENGTH GETS A BOOST WITH MAGNESIUM
Magnesiumhelpsmaintainnormalmuscleandnervefunction,keepsheartrhythmsteady,supportstheimmunesystem,
regulatesbloodsugarlevels,andpromotesnormalbloodpressure,butitsmainfunctionistokeepbonesstrong.Eating
legumes,nuts,wholegrains,anddarkleafyvegetableswillhelpensuretherecommendedintake.
We always want you to think food rst, so here are some tips for getting the
right amount of magnesium in your food choices:
Goforgreenandleafyvegetables. Includenutslikealmondsandpeanuts.
Usewholegrainproductslikewholewheatbreadandbrownrice.
The recommended daily allowance of magnesium for a woman is 320 milligrams (mg), and men need 400 to 420 mg.
For example:
1mediumbanana(30mg)
1oz.almonds(80mg)
cupspinach(75mg)
2tablespoonspeanutbutter
(50mg)
3oz.halibut(90mg)
cupbrownrice(40mg)
= 365 mg
Bones may begin to weaken early in life. Prevent this witha healthy diet and the right kinds of physical activity.
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NUTR
ILITECANFIL
LINYOURMAGNESIUM
NU
TRITIONALGAPWITH:
NUTRILITE DailyMultivitamin/Multimineral
offers 100 mg of magnesium per day.
10-4174 90tablets $11.30
NUTRILITE DOUBLE XVitamin/Mineral/Phytonutrient
offers 300 mg of magnesium per day.
A-4300 31-daysupplywith3-compartmentcase$71.49
NUTRILITE Womens Supplement Packoffers 200 mg of magnesium per day.
10-5481 30packets$22.99
NUTRILITE Mens Supplement Packoffers 100 mg of magnesium per day.
10-5480 30packets$22.99
NUTRILITE Cal Mag Doffers 100 mg of magnesium
per tablet.
A-5880 180tablets $24.99
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ABSORB THE RIGHT AMOUNT OF CALCIUM
FOR STRONG BONES WITH VITAMIN D
Vitamin Dhelpsyourbonesabsorbcalciumandiscriticalinbuildingandprotectingyourbones.Peoplewithlowlevelsofvitamin
Daremorelikelytoexperiencelowerbonemassandmorebonebreaksastheyage.YourbodywillnaturallyproducevitaminD
whenitisexposedtosunshine,butwiththerecommendeduseofsunscreenandthelackofsunshineinthenorthernstatesand
provinces,mostpeopleareatriskforvitaminDdeciency.
We always want you to make great food choices rst, so here are some tips for making wise vitamin D choices: Addonetablespoonofwhitecodliveroilorothershliveroilsdailynotsotasty,buteffective.
Usemushroomsinsalads,soups,andothermealoptions.
DrinkbeveragesfortiedwithvitaminD,likemilk,orangejuice,andsoy.
EnjoyabreakfastorsnackofcerealthatisfortiedwithvitaminD.
Includeseveralvarietiesofshforlunchanddinner:salmon,mackerel,tunash,andsardines.
Many health experts are now suggesting an increase to the recommended daily allowance for vitamin D to a minimum of
2,000 International Units (IU) each day.
For example:
3oz.mushrooms(400IU)
3oz.sockeyesalmon(794IU)
3oz.cannedtuna(200IU)
2cupsvitaminDfortiedorangejuice
(200IU)
= 1,996 IU2cupsvitaminDmilk
(200IU)
6oz.yogurt(80IU)
cupcereal(4050IU)
3wholeeggs(60IU)
1oz.Swisscheese(12IU)
itamin DV
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NUT
RILITECANFILLINYOURV
ITAMINDNUT
RITIONALGA
PWITH:
NUTRILITE MensSupplement Packoffers 400 IU of
vitamin D per day.
10-5480 30packets$22.99
NUTRILITE WomensSupplement Pack
offers 500 IU
of vitamin D per day.
10-5481 30packets$22.99
NUTRILITE DailyMultivitamin/Multimineral
offers 400 IU of vitamin D per day.
10-4174 90tablets $11.30
NUTRILITE Cal Mag Doffers 100 IU of vitamin D per tablet.
A-5880 180tablets $24.99
NUTRILITE Vitamin D32,000 IU plus vitamin K2
offers 2,000 IU of vitamin D per day.
10-9760 90tablets $29.99
NUTRILITE DOUBLE XVitamin/Mineral/Phytonutrient
offers 400 IU of vitamin D per day.
A-4300 31-daysupplywith3-compartmentcase $71.49
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PUT CALCIUM WHERE IT BELONGS FOR
STRONG BONES WITH VITAMIN K
Vitamin Ksjobistoputcalciumintherightplacesandkeepitfrombeingdepositedinthewrongplaces.Therightplacesare
bonesandblood,andthewrongplacesincludecalcicationofthevessels,bonespurs,andcalcicationofsofttissues.Thereare
twonaturallyoccurringformsofthispowerfulnutrient(vitaminK1,whichisfoundinplants,andvitaminK2,whichisproducedfrom
vitaminK1bybacteriainthedigestivetract).
We always want you to make great food choices rst, so here are sometips for getting more vitamin K in your diet:
Dontscrimpongoodfats.
BeawarethatovercookingvitaminK-richfoodsdecreasestheavailable
vitaminamountbyalmost20%.
Eatunprocessedfoodsthatcontainhigheramountsofthenutrient.
The recommended daily allowance of vitamin K for women is 90 micrograms (mcg) and for men 120 mcg.
For example:
*2004SurgeonGeneralsReportonBoneHealthandOsteoporosis.
cupofkale
(265mcg)
cupspinach
(222mcg)
cupBrussels
sprouts(109mcg)
4cupsavocado
(116mcg)
= daily allowanceor or or
itamin KV
You are never too old to improve your bone health.*
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NUTR
ILITECANFIL
LINYOURVIT
AMINK/K2NU
TRITIONALGAPWITH:
NUTRILITE Vitamin D32,000 IU plus vitamin K2
offers 20 mcg of vitamin K2 per day.
10-9760 90tablets$29.99
NUTRILITE DailyMultivitamin/Multimineraloffers 80 mcg of vitamin K per day.
10-4174 90tablets $11.30
NUTRILITE Womens Supplement Packoffers 80 mcg of vitamin K per day.
10-5481 30packets$22.99
NUTRILITE Mens Supplement Packoffers 80 mcg of vitamin K per day.
10-5480 30packets$22.99
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Makethedecisiontostarttodaytomakebetter
choicesforyourbonehealth.NUTRILITEvitamins,
minerals,andsupplementsareheretohelpllin
thegapswhenyourdietaloneisntenough.
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