Keeping Your Bones Strong for Life

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!

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