According to the National Osteoporosis Foundation, “of the estimated 10 million Americans with Osteoporosis, about 80% of them are women. And, one in two women over 50 will experience a fractured bone due to osteoporosis.” Osteoporosis is a loss of bone density causing the bones to become weaker.
With this staggering statistic in mind, it is never too early to consider lifestyle changes that can help prevent osteoporosis.
- Maintain a healthy diet full of fruits and vegetables.
- Increase the calcium in your diet with lowfat milk, cheeses, yogurt, ice cream, almonds, broccoli, okra, green snap beans, and leafy greens such as kale, collards, arugula, watercress.
- Take a calcium supplement. *
- Take a vitamin D supplement **
- Get small exposures of sunlight on your skin help to provide extra Vitamin D.
- Engage in a regular exercise routine. Be as active as possible!
- Avoid smoking.
- Limit alcohol intake to 2 drinks daily.
- Avoid carbonated drinks.
If you are over 50, talk with you physician about having a dexa scan to evaluate your bone density. There are treatments available for individuals with “thinning” bones.
*Women under 50 should have a calcium intake of 1000 mg daily.
(food and supplements combined) Women over 50 should have a combined daily calcium intake of 1200mg. Always discuss the use of supplements with your physician to determine what is right for you!
** Women under 50 need 400 – 800 IU Vitamin D daily. Women over 50 need 800 – 1000 IU Vitamin D daily. Always discuss the use of supplements with your physician to determine what is right for you!