Osteoporosis is an age-related problem that most people don’t give much thought to. It’s something that Grandma gets, not the younger generation. The thing is, it benefits us immensely to think about osteoporosis, and to plan – way ahead. There is no time like the present to take steps to prevent the onset of this troubling condition.
Bone health is integral to the quality of life. When the bones become frail and brittle with age, there is an increased risk of fracture. Who has time for that! Osteoporosis prevention can begin during childhood, and it can continue throughout adulthood. Regardless of your current age, we suggest that you give some attention to your bones now so you can enjoy more life in your later years.
Drink Your Milk
Milk is not the only way to ensure you are getting the allotted amount of calcium each day. And, by the way, that allotted amount, for young people, is 1,300mg. During adulthood, most people should consume about 1,200mg daily. Calcium is not a nutrient that the body produces, but it is a nutrient that the body needs. If you’re not a milk-drinker, eat foods such as bok choy, kale, and broccoli, and also consider a calcium supplement.
The Sunshine . . . for the Bones?
A little sunshine is good for the soul, and it’s also beneficial for bone health. This is because vitamin D lives side by side with calcium. In fact, if the body does not make enough vitamin D (which it doesn’t if you don’t get into the sun every day), the calcium that is consumed is not retained. Natural sunlight is one of the best sources of vitamin D. There isn’t vitamin D in sunlight, but the body has a synergistic response to UV exposure through which vitamin D is made naturally. Early morning sun is best, and usually, only 10 to 20 minutes is needed to reap the rewards of basking. If necessary, a vitamin D supplement may be taken.
Work it Like a Boss
Working out is something we normally associate with looking good. Research suggests, though, that exercise also strengthens the bones, especially during childhood. The bones are reinforced when we hike, jog, or engage in other aerobic activities.
Just like certain nutrients can support bone health, there are a few things that leach density from the bones. Alcohol is one, and smoking is another. The reason is that each of these habits can lead to estrogen dominance. The more estrogen output there is, the fewer support bones have. This is why post-menopausal women have an increased risk for osteoporosis.