5 Steps for Bone Health – 1st in Series

Step 1 - Eat Right

 

An estimated 10 million Americans (80% of them women) have osteoporosis and 34 million more are at increased risk due to low bone density.  The good news is that by making lifestyle changes now, you can help protect your bones for life.  My grandmother has suffered from osteoporosis for years.  She is now permanently stooped over and has to walk with the aid of a walker.  It breaks my heart to see her like that and I want to do all I can to prevent that from happening to me.  I want to be able to enjoy retirement and the grandkids later on! 

 

Remember, it’s never too late to start, even if you already have osteoporosis.    According to the National Osteoporosis Foundation there are five easy steps for bone health you can take now to ensure a stronger, healthier body later on. This post is the first in a series of five posts about these steps:

 

  1. Eat right
  2. Exercise
  3. Maintain a healthy lifestyle
  4. Talk to your healthcare professional
  5. When appropriate have a bone density test 

Step 1 Eat Right – Good Nutrition Builds Healthy Bones

Eating a healthy diet of foods rich in calcium and other vitamins and minerals is very important for overall health and wellness and particularly in bone health for women.  Vitamin D is especially critical because it helps your body absorb the calcium it needs. 

 

Calcium-rich foods:

  • Milk, yogurt, cheese
  • Broccoli
  • Soybeans
  • Turnips
  • Dark green, leafy vegetables such as kale or collards 

Try some of these great calcium-rich recipes.

 

Vitamin D foods:

  • Fortified foods such as milk and cereal
  • Salmon
  • Sardines
  • Tuna 

Sunlight is the best source of Vitamin D but it’s not easy to get enough, especially if you live in a northern region or where pollution is high.  This blog post on yahoo health talks more about this topic.   

 

To ensure adequate amounts of calcium and Vitamin D, it’s important to take daily calcium supplements.  Our liquid calcium with 1,000 mg of calcium and 400 IU of Vitamin D is an easy way to get what you need every day.  It tastes great and its easier to swallow than large pills.  So don’t wait – start taking a good nutritional supplement now to ensure strong bones for the future.

 

Next week Step 2 – Exercise for Strong, Healthy Bones!