BONEHE A LTH

staying strong at every age
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YOU’RE 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, you’d be a puddle of water and soft tissue with no place to go! Thanking your bones by taking great care of them will benefit 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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20s30s40s50s
At any age you can make a difference for your 206 bones with this timeless bone health advice:
• tick with a diet to feed your bones. Eat plenty of fruits S and vegetables and low-fat dairy. • Get enough calcium, magnesium, vitamin D, and vitamin K/K2. • eep moving against gravity. Examples include: running, K brisk walking, weightlifting, and jump roping. • aintain a healthy weight. Being underweight can raise the risk M of fracture and bone loss. • Quit smoking. Smoking can reduce bone mass and may increase your risks for a broken bone. • imit alcohol use. Large amounts can reduce bone mass and may L increase your risks for a broken bone.

Bones are constantly renewed and grow stronger with a good diet and physical activity.*
* 2004 Surgeon General’s Report on Bone Health and Osteoporosis.

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20s

Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the second decade of life. These are prime years for bone development, and bones can be negatively impacted by soda consumption, excessive dieting, and extreme exercise. By establishing healthy exercise habits as an important part of a daily routine in these early years, the results can provide a strong base for maintaining muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures in the later decades. The Best Bone-building Exercise: The best exercise for your bones is the weight-bearing kind, which forces the body to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise the bones.

THE BODY-CONSCIOUS YEARS
DO: Care for your bones during these prime years for bone development with: • Proper nutrition. • Daily exercise. DON’T: Impact your bone development negatively with: • Soda consumption. • Excessive dieting. • Extreme exercise.

Build a “savings account” of calcium for bones from birth to age 20.*
* 2004 Surgeon General’s Report on Bone Health and Osteoporosis.

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Both pregnancy and breastfeeding place extra demands on a woman’s body. Both these changes may affect the mother’s bones. Pregnancy: During pregnancy, the baby growing in its mother’s womb needs plenty of calcium to develop its skeleton. This need is especially great during the last three months of pregnancy. If the mother doesn’t get enough calcium, her baby will draw what it needs from the mother’s bones. So, it is essential that women of childbearing years, who want to have children, make a habit of getting the recommended amount of calcium required daily. Breastfeeding: Breastfeeding also affects a mother’s bones. Studies have shown that women often lose three to five percent of their bone mass during breastfeeding. The amount of calcium the mother needs depends on the amount of breast milk produced and how long breastfeeding continues. Breastfeeding mothers need to talk with their physician and work out a supplement plan that is appropriate for the bone health of the mother and child. Calcium: A woman’s demand for calcium is greater during pregnancy and breastfeeding because both mother and child need it. Most physicians will prescribe a vitamin and mineral supplement to ensure calcium needs are being met.

30s

THE BABY YEARS
DO: Watch your calcium and vitamin D intake to: • rotect against bone loss if you’re a pregnant or P nursing mother. • Regain bone loss post-pregnancy. DON’T: Compromise your bone health with: • Stress. • Medication.

For men and women, bone loss will begin in the mid-30s.*

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40s
Key Nutrients You Need Now Calcium: As a woman approaches menopause, bone-building estrogen starts to decline, and the body absorbs less calcium from food. Women should aim for at least 1,000 milligrams of calcium per day from low-fat dairy, supplements, or a combination of the two. Vitamin D: This nutrient helps the body absorb calcium and supports breast, colon, and immune system health. It is found in foods, and the body naturally produces it when exposed to sunlight. It’s extremely difficult to get enough vitamin D from diet and sunlight alone. Recent research has shown that a daily supplement of 2,000 International Units (IU) will help maintain proper levels of vitamin D for healthy bones. Ask your doctor for a blood test: To find out how much vitamin D you currently have in your blood, request the 25 hydroxy-vitamin D-level test. For optimum bone health, your level should be over 31, but strive for between 40 and 50. Start taking vitamin D right away if your numbers are low. Ask your doctor for a bone density test: This test can help you recognize a bone health problem. Your doctor will use x-rays to measure the mineral density of a segment of bone and determine if enough calcium and other minerals are in that segment of bone to ensure strong, healthy bones. The test is completely painless.

THE BONE-LOSS YEARS FOR MEN AND WOMEN
DO: Work out a bone protection plan with your doctor that includes: • Strength-training. • Nutritious whole foods. • Good calcium and vitamin D supplements. • Scheduling a bone density test. DON’T: Let busy schedules, family, and work commitments: • ause you to make poor nutrition choices that will compromise C your bone health. • Push weight-bearing exercise out of your daily routine.

Because there are no obvious warning signs of weak bones, testing bone density is the surest way to check your bone health.*
* 2004 Surgeon General’s Report on Bone Health and Osteoporosis.

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50s

and beyond

In the five to 10 years right after menopause, bone loss is rapid. It’s estimated that postmenopausal women lose up to three percent of their bone mass every year. Eating right and getting plenty of exercise remains crucial to protect the bones. Take even more calcium: When women enter menopause their intestines no longer absorb calcium as well as they used to. Why? Menopause brings on a decrease in estrogen, which is needed to help with the absorption process. It’s recommended that women over 50 get a whopping 1,500 mg of calcium a day. So consider taking a supplement three, rather than two, times daily for maximum absorbtion. Ask your doctor for another bone density test: These will be the years to have another bone density test and compare it to your earlier test. If you think you’re shrinking, you could be right. It is important to pay attention to your pains and creaks and discuss them with your doctor. Keep strength-training, keep eating the right whole foods, and increase your calcium and vitamin D intake.

THE HIGH BONE PROTECTION YEARS
DO: Discuss with your doctor the impact of your system changes that include: • strogen loss, which can cause a one to two percent rate of E bone loss per year. • New pains and creaks. • Comparing a new bone density test to your earlier test. DON’T: Allow menopause to compromise your bone health by: • aking in less than the recommended 1,500 mg of calcium T per day. • Not knowing your bone density. • Not making adjustments to your diet and exercise routine.

When you jump, run, or lift a weight, it puts stress on your bones and signals the body to make your bones stronger.*

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Calcium
We always want you to think food first, so here are some tips for making wise calcium food choices: • Drink cappuccinos or lattes with fat-free or skim milk. • Use low-fat cheese in casseroles, soups, or vegetables. • Add broccoli, kale, nuts, and salmon as a regular part of your diet.

HELP YOUR BONES DO THEIR JOB WITH CALCIUM
Calcium is stored in your bones, but your entire body uses the calcium that is moved through your bloodstream. If you don’t have the right amount of calcium available, your body steals from your bones, making your bones weak. Your body cannot produce the calcium it needs. It MUST be absorbed through food or supplements! Did you know that everyone – regardless of sex, race, environment, occupation, or economic status – over the age of 30 is losing calcium? Calcium is essential in your body to help sustain healthy bones and teeth and proper heart, muscle, and nerve function. If you do not get enough calcium, you can experience reduced bone strength and porous bone, known as osteoporosis.

• Include fat-free or low-fat milk as a beverage at meals or add it to oatmeal or cereal.

The recommended daily allowance of calcium for an adult is 1,000 to 1,200 milligrams (mg). For example:

= 1,060 mg
1 cup fat-free milk (302 mg) 1 cup low-fat yogurt (300 mg) 1 cup 1% cottage cheese (138 mg) 1 cup raw broccoli (90 mg) 6 oz. orange juice (230 mg – varies)

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NUTRILITE CAN FILL IN YOUR CALCIUM NUTRITIONAL GAP WITH:

NUTRILITE® Cal Mag D offers 250 mg of calcium per tablet.
A-5880  180 tablets $24.99

NUTRILITE DOUBLE X® Vitamin/Mineral/Phytonutrient offers 750 mg of calcium per day.
A-4300  31-day supply with 3-compartment case $71.49

NUTRILITE Daily Multivitamin/Multimineral offers 200 mg of calcium per day.
10-4174  90 tablets $11.30

NUTRILITE Women’s Supplement Pack offers 450 mg of calcium per day.
10-5481  30 packets $22.99

NUTRILITE Men’s Supplement Pack offers 250 mg of calcium per day.
10-5480  30 packets $22.99

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Magnesium
BONE STRENGTH GETS A BOOST WITH MAGNESIUM
Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports the immune system, regulates blood sugar levels, and promotes normal blood pressure, but its main function is to keep bones strong. Eating legumes, nuts, whole grains, and dark leafy vegetables will help ensure the recommended intake. We always want you to think food first, so here are some tips for getting the right amount of magnesium in your food choices: • Go for green and leafy vegetables. • Include nuts like almonds and peanuts. • Use whole grain products like whole wheat bread and brown rice. The recommended daily allowance of magnesium for a woman is 320 milligrams (mg), and men need 400 to 420 mg. For example:

= 365 mg
1 oz. almonds (80 mg) ½ cup spinach (75 mg) 2 tablespoons peanut butter (50 mg) 3 oz. halibut (90 mg) ½ cup brown rice (40 mg) 1 medium banana (30 mg)

Bones may begin to weaken early in life. Prevent this with a healthy diet and the right kinds of physical activity.

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NUTRILITE CAN FILL IN YOUR MAGNESIUM NUTRITIONAL GAP WITH:

NUTRILITE® Cal Mag D offers 100 mg of magnesium per tablet.
A-5880  180 tablets $24.99

NUTRILITE DOUBLE X® Vitamin/Mineral/Phytonutrient offers 300 mg of magnesium per day.
A-4300  31-day supply with 3-compartment case $71.49

NUTRILITE Daily Multivitamin/Multimineral offers 100 mg of magnesium per day.
10-4174  90 tablets $11.30

NUTRILITE Women’s Supplement Pack offers 200 mg of magnesium per day.
10-5481  30 packets $22.99

NUTRILITE Men’s Supplement Pack offers 100 mg of magnesium per day.
10-5480  30 packets $22.99

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Vitamin D
ABSORB THE RIGHT AMOUNT OF CALCIUM FOR STRONG BONES WITH VITAMIN D
Vitamin D helps your bones absorb calcium and is critical in building and protecting your bones. People with low levels of vitamin D are more likely to experience lower bone mass and more bone breaks as they age. Your body will naturally produce vitamin D when it is exposed to sunshine, but with the recommended use of sunscreen and the lack of sunshine in the northern states and provinces, most people are at risk for vitamin D deficiency. We always want you to make great food choices first, so here are some tips for making wise vitamin D choices: • Add one tablespoon of white cod liver oil or other fish liver oils daily – not so tasty, but effective. • Use mushrooms in salads, soups, and other meal options. • Drink beverages fortified with vitamin D, like milk, orange juice, and soy. • Enjoy a breakfast or snack of cereal that is fortified with vitamin D. • Include several varieties of fish for lunch and dinner: salmon, mackerel, tuna fish, and sardines. 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:

3 oz. mushrooms (400 IU)

3 oz. sockeye salmon (794 IU)

3 oz. canned tuna (200 IU)

2 cups vitamin D milk (200 IU)

2 cups vitamin D fortified orange juice (200 IU)

= 1,996 IU

6 oz. yogurt (80 IU)

¾ cup cereal (40–50 IU)

3 whole eggs (60 IU)

1 oz. Swiss cheese (12 IU)

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NUTRILITE CAN FILL IN YOUR VITAMIN D NUTRITIONAL GAP WITH:

NUTRILITE® Vitamin D3 2,000 IU plus vitamin K2 offers 2,000 IU of vitamin D per day.
10-9760  90 tablets $29.99

NUTRILITE Cal Mag D offers 100 IU of vitamin D per tablet.
A-5880  180 tablets $24.99

NUTRILITE DOUBLE X® Vitamin/Mineral/Phytonutrient offers 400 IU of vitamin D per day.
A-4300  31-day supply with 3-compartment case $71.49

NUTRILITE Daily Multivitamin/Multimineral offers 400 IU of vitamin D per day.
10-4174  90 tablets $11.30

NUTRILITE Women’s Supplement Pack offers 500 IU of vitamin D per day.
10-5481  30 packets $22.99

NUTRILITE Men’s Supplement Pack offers 400 IU of vitamin D per day.
10-5480  30 packets $22.99

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Vitamin K
PUT CALCIUM WHERE IT BELONGS FOR STRONG BONES WITH VITAMIN K
Vitamin K’s job is to put calcium in the right places and keep it from being deposited in the wrong places. The right places are bones and blood, and the wrong places include calcification of the vessels, bone spurs, and calcification of soft tissues. There are two naturally occurring forms of this powerful nutrient (vitamin K1, which is found in plants, and vitamin K2, which is produced from vitamin K1 by bacteria in the digestive tract). We always want you to make great food choices first, so here are some tips for getting more vitamin K in your diet: • Don’t scrimp on good fats. • e aware that overcooking vitamin K-rich foods decreases the available B vitamin amount by almost 20%. • Eat unprocessed foods that contain higher amounts of the nutrient. The recommended daily allowance of vitamin K for women is 90 micrograms (mcg) and for men 120 mcg. For example:

or
¼ cup of kale (265 mcg) ¼ cup spinach (222 mcg)

or
½ cup Brussels sprouts (109 mcg)

or
4 cups avocado (116 mcg)

= daily allowance

You are never too old to improve your bone health.*
* 2004 Surgeon General’s Report on Bone Health and Osteoporosis.

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Orders: Amway Independent Business Owner | NutriliteHealth.com | call 800-253-6500

NUTRILITE CAN FILL IN YOUR VITAMIN K/K2 NUTRITIONAL GAP WITH:

NUTRILITE® Vitamin D3 2,000 IU plus vitamin K2 offers 20 mcg of vitamin K2 per day.
10-9760  90 tablets $29.99

NUTRILITE Daily Multivitamin/Multimineral offers 80 mcg of vitamin K per day.
10-4174  90 tablets $11.30

NUTRILITE Women’s Supplement Pack offers 80 mcg of vitamin K per day.
10-5481  30 packets $22.99

NUTRILITE Men’s Supplement Pack offers 80 mcg of vitamin K per day.
10-5480  30 packets $22.99

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Make the decision to start today to make better choices for your bone health. NUTRILITE® vitamins, minerals, and supplements are here to help fill in the gaps when your diet alone isn’t enough. NutriliteHealth.com
To order NUTRILITE products, contact your local Amway Independent Business Owner, visit NutriliteHealth.com, or call 800-253-6500.

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