7 Habits For Better Bone Health

By Susan Brady, MPT

Did you know that women around the world are developing osteoporosis at younger and younger ages? Once observed primarily in postmenopausal women, an increasing number of younger women are developing osteoporosis and osteopenia. Women as young as 20 are showing bone densities low enough to put them at risk for breaking a bone.

Why?

The rise of osteoporosis is a consequence of a sedentary lifestyle, poor nutrition, stress and lack of time to care for oneself.

With many women working, time sitting behind a desk has increased and physical activity has declined. Television, web surfing, socializing and online shopping further decreases physical activity.

There is also increased demand on time. Fast food or microwave dinners become a solution for busy schedules. Modern farming practices and the plethora of processed foods leaves us with a standard American diet (SAD).

Women also jump on the latest fad diet, which often limits certain nutrients. Replacing real whole foods with processed foods or eliminating important food groups puts our bones and our bodies in jeopardy.

The modern day lifestyle is also synonymous with stress. Stress negatively effects our sleep, our power to repair our body as well as the ability to digest and absorb nutrients from food. Stress hormones promote the loss of bone as well.

Don’t Be SAD or FAD

Eat real, whole food produced by nature, not man

Avoid FAD diets that eliminate food groups

Eat Like a Horse

Make green leafy vegetables the foundation of your diet

Go Beyond Calcium

Your bones need over 20 different nutrients to keep them strong and healthy

Choose a variety of foods that will provide your body with an assortment of nutrients

Don’t Unwind With Wine

Alcohol consumption on a regular basis has negative effects on bone health and increases your risk of fractures

Dust Off Your Sneakers

Daily exercise is critical to keeping your bones strong and healthy

Include impact exercises, strength training, balance and posture exercises

Get a Little Sunshine

Sunshine is the best way to get your vitamin D

Spending time outside, appreciating nature, can also revitalize the body, mind and soul

Stop and Smell the Roses

Make time to rest and relax

Find an activity that brings you joy and do it daily

Lastly, don’t wait until it is too late. It is easier to prevent bone loss than reverse it. Through good nutrition, adequate exercise, stress management you can prevent bone loss and avoid osteoporosis.