Action Plan – Osteoporosis

Osteoporosis – the word strikes fear into many women, especially those who have relatives who suffer from this debilitating bone disease; however, instead of being afraid, act!  Taking steps now to prevent bone loss is much easier than building bone later. It may not be as easy as 1, 2, 3 to keep osteoporosis at bay, but an action plan can increase your chances of keeping strong bones for your entire life.

As a health educator, I firmly believe in the benefits of prevention.  If you have a steadfast commitment to your body’s overall health, learning about stopping problems before they occur can help you to live a fuller life for a longer period of time.  Read on to find out how to stop osteoporosis from affecting you.

Diet – First, many doctors recommend a healthy diet for optimum bone health.  Eat foods rich in vitamin D and calcium.  Stay away from excessive alcohol and soda intake as well. The cliché, “you are what you eat,” certainly rings true for bones. If you despise milk as I do, then make sure you have adequate intake of these substances from other sources.

Exercise – Next, you must exercise regularly to maintain your bones.  Some experts suggest that even 20 minutes a day of walking can help, but stair climbing, jogging, and jumping rope are even better.  If you have children or grandchildren who love to skip, then skip beside them!  And if you own a set of free weights, begin a simple routine of squats and curls.

Supplements – Finally, taking in extra calcium and vitamin D in the form of supplements may be something you need, especially if you are past menopause and not on hormone replacement therapy.  Discuss this issue with your doctor to learn the best course of action for you.

As you can see, maintaining bone health is not rocket science.  If you eat plenty of healthy foods rich in vitamin D and calcium, get enough weight bearing exercise, and discuss supplements with your doctor, you can escape what may have seemed as inevitable – weak bones.  It is true – prevention works!

Are you at risk for osteoporosis? You may be if you:

1.  Are small boned and underweight.

2.  Drink a lot of soda.

3.  Drink a lot of alcoholic beverages.

4.  Are post-menopausal.

5.  Have a poor diet.

6.  Your only exercise is typing on a computer keyboard.

 

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