Better Bone Health, Better Living
May is Women’s Health and Osteoporosis Month!
Our bones make up a large part of our structure and strength. Bone health is an important part of aging, and it’s key to live in a way that optimizes bone health.
If you have osteoporosis, your doctor may recommend medication, such as a *bisphosphonate, to decrease your risk of fractures.
Our hormones, inflammation, and other factors also play a role in our bones and strength. In addition to medication, there are some things you can do to help optimize your bone health and stay strong and steady into later life. Here are a few tips for better bone health:
1. Boost your Vitamin D
Spend time outdoors and eat foods rich in Vitamin D, including milk, yogurt, and fatty fish such as salmon. Ask your doctor to check your vitamin D level, and ask for a supplement to take with a meal if it’s on the low side.
2. Limit your sodium
Replace foods with more than 300 mg of sodium with lower sodium alternatives. Eating this way allows your body to retain its calcium, rather than eliminating it through your urine.
3. Eat foods rich in Calcium, Magnesium, and Vitamin K
Yogurt, milk, broccoli, spinach, and bok choy are all good options to maximize your calcium intake. Greens and chicken provide you with Vitamin K, while soybeans and dark leafy greens boost your magnesium intake. If you’re not getting enough through your nutrition, it may make sense to take a combined Calcium and Vitamin D supplement. Talk to your doctor to figure out what’s right for you.
4. Stay active!
Combine aerobic exercise (walking, jogging, cycling, swimming) to get your heart rate up with weight and strength training two times (2x) a week to keep your strength, balance, and fitness. If you haven’t done this before, work with a professional, such as a physical therapist or a certified personal trainer, to get started.
[*Bisphosphonate refers to a class of prescribed drugs used to help prevent and treat brittle and easily broken bones, bone loss, and certain bone cancers.]