Osteoporosis is one of those diseases that is often overlooked yet is so debilitating and common that it deserves our attention. A bit of awareness can go a long way as it is easily prevented.
I had no idea that May was Osteoporosis Awareness and Prevention month until I was contacted by Dr. Mario Trucillo. Dr. Trucillo is the managing editor of ARC or American Recall Center, a website that “provides drug and medical device recall information alongside practical healthcare information and support”. They aim to inform the readers on FDA drug warnings and recalls and educate them on health issues so they make the most informed medical decisions.
They have also put together an infographic about osteoporosis and its increasing occurrence.
Alarming numbers, right? But as mentioned, osteoporosis can be prevented with few easy steps that you can take daily. It’s not too late to start taking care of those bones.
1. Engage in regular physical activity. Any activity will do. In fact, walking for thirty minutes daily is one perfect example. Resistance training is also important. Ladies, do not be afraid of carrying those weights. You won’t bulk up. You can also practice yoga, Pilates and tai chi… in which you use your own body weight. Dancing is also important as it increases flexibility and balance and helps avoid those dreaded older age falls and hip fractures.
2. Make sure you are getting enough calcium daily. To most, calcium rhymes with milk, but it doesn’t have to. If you’re a vegan or have lactose intolerance, many other options are available to you. Dairy-free, calcium rich foods include sesame seeds, green leafy vegetables and sardines. I have written a whole post on that before. You can check it on this link.
3. Make sure you are getting enough vitamin D daily. A 10-20 minute exposure in the sun is enough to start the vitamin D manufacturing in your body. For the rest of the day, lather on the sunscreen. If you prefer, consider supplementation.
4. Avoid smoking and drinking carbonated soft drinks for more reasons than one, and try to limit your alcohol consumption. Alcohol, smoking and sodas especially Cola and Pepsi deplete your bones from the much needed calcium for healthy and strong bones.
So friends, are you loving those bones?