World Osteoporosis Day
There’s an estimated 44 million people in the US with low bone density, including osteopenia and osteoporosis. Here are 5 tips to help prevent the development of osteoporosis:
1.) Calcium
Calcium is well known to be a key nutrient for bone health. Dairy foods are advertised as good sources of dairy, but not all of us can tolerate them. If we consider milk allergies, lactose intolerance, vegans, and various other reasons, it is worth considering other options. There are many foods high in calcium so it is actually quite easy to add in more variety. How about sautéed spinach with sesame seeds? Both are high in calcium, and cooking the spinach helps make sure the oxalates in the spinach don’t stop your body from getting the minerals. Other ideas include drizzling blackstrap molasses over pancakes, including more oranges, almonds and figs in your diet and one of my favourites- chia seeds! This breakfast recipe makes a yummy way to start your day.
2.) Amp up the Nutrients
We need many other nutrients for healthy bones, including vitamin D, magnesium, vitamin K, vitamin C, potassium, phosphorus and copper. Research seems to be adding more to the list all the time. Good motivation to eat lots of fruits and vegetables! A greens supplement can be a great addition if we aren’t getting enough of those. Another strong source of minerals is bone broth. You also might want to consider supplementing with vitamin D3 if you aren’t getting much sun.
3.) Exercise
Weight bearing exercise is one of the main signals in your body for strengthening your bones. Walk, jog, weight lift or maybe get out those dancing shoes! Another useful exercise to consider is anything that helps your sense of balance, such as tai chi. By keeping this up as we age, we are less likely to fall and fracture our bones.
4.) Ditch the Habits
Smoking and excessive alcohol use are risk factors for osteoporosis, and other health problems. Time to use all that healthy eating and exercise to kick unhealthy habits!
5.) Probiotics
Research is emerging on the link between good microorganisms in our gut, and bone health. Yet another reason to include probiotics either in our diet with fermented foods, and with supplementation.
With approximately 44 million people having low bone density, surely someone you know and love is affected. Join us in our mission to spread awareness!
