Bone Health For Life

Our bones support us and allow us to move. They protect our brain, heart, and other organs from injury. Our bones also store minerals such as calcium and phosphorous, which help keep our bones strong, and release them into the body when we need them for other uses.

There are many things we can do to keep our bones healthy and strong, such as eating foods rich in calcium and vitamin D

But if we don't eat right and don't get enough of the right kinds of exercise, our bones can become weak and even break

What is Osteoporosis?

There are many kinds of bone diseases. The most common one is osteoporosis, with osteoporosis, our bones become weak and are more likely to break. People with osteoporosis most often break bones in the wrist,spine, and hip.Our bones are alive, every day our body breaks down old bone and puts new bone in its place. It is normal to lose bone as we age. But , if we do not take steps to keep our bones healthy, we can lose too much bone and get osteoporosis.

Nourish Your Bones

Physical activity help keep our bones in good shape no matter what our age.

1- Get your Calcium

Calcium provides strength to bone framework.Individuals between ages 19&50 need, 1,000 mg of calcium each day, while those over the age of 50 need at least 1,200 mg each day.

Drinking milk instead of soda or other sweetened beverages is a good step toward better bone health.

Good Sources of Calcium :

- Nonfat Yogurt

- Orange Juice

- Sardines

- Swiss Cheese 

- Vanilla Ice Cream

- Spinach

- Broccoli

2- Don't forget Vitamin D

Vitamin D is essential to bone health. Without it, bones may become thin or brittle. Although our bodies make vitamin D naturally from exposure to sunlight.

Good Sources of Vitamin D

- Salmon

- Tuna

- Milk

3- Eat Plenty Of Green

Leafy greens are a good source of calcium, vitamin K and many other nutrients that are important for bone health such as parsley, kale, broccoli and spinach. Aim to eat at least 2 to 3 cups of vegetables each day.

Other Nutrients 

Magnesium: found in almonds, spinach and beans.

Boron: found in dates, raisins, hazelnuts, peanuts and apples

Zinc: found in oysters, beef and yogurt 

4- Limit Alcohol Intake

Keep alcoholic drinks to a minimum. Women should have a maximum of one drink per day, while men should stick to two drinks per day or fewer. Drinking too much alcohol may decrease bone density and put you more at risk for bone disease.

5- Reduce Smoking

Smoking also may increase bone loss, along with all of the other negative impacts it has on the heart and lungs. Quitting smoking reduces the risk and prevents further damage.

6- Keep Moving

Staying active is important for bone health, it helps increase bone density and decrease osteoporosis.  

Research shows that weight-bearing exercise, such as walking, for a total of 30 minutes each day may not only stop bone loss but also can increase bone density..

Sources: NIH & Mayo Clinic