Strong Bones Needed Here!!
Why do we get Osteoporosis?
(I know this is a long article-I hope to break it up and do “mini” sessions live on my Facebook page, but so much of the information was pertinent, I couldn’t leave any out)!
According to one article there are several factors that increase your chances of getting osteoporosis, some you can control and some you cannot.
Factors you can’t control:
- Being female
- Getting older
- A small, thin body (under 127 pounds-being a little “curvy” never looked so good!!!)
- Family history
- Being white or Asian
- Rheumatoid Arthritis, Anorexia Nervosa, Premature Menopause
- Long-term use of certain medications (go to link to see which ones).
Factors you can control:
- Drinking too much alcohol (more than one drink a day for a woman).
- A diet low in dairy or other sources of calcium and vitamin D.
- Not getting enough exercise
The most important preventative step you can take is to support your bones.
- Get enough calcium each day.
- Daily calcium requirements:
- 9-18 years 1,300 mg/day
- 19-50 years 1,000 mg/day
- 51 and older 1,200 mg/day
A couple of sites listed various high calcium foods. I preferred this site. She lists the foods in order as well as the calories and amount needed as well as preparation.
Dark Leafy Greens, Cheese, Milk & Yogurt, Chinese Cabbage, Fortified Soy Products, Okra, Broccoli, Green Snap Beans, Almonds, and Sardines.
2. Get enough vitamin D each day.
- Daily vitamin D requirements:
- 19-70 years 600 IU per day
- 71+ 800 IU per day
I thought the only way to really get my vitamin D was through the sun, however, Daisy Whitbread has a list of vitamin D foods as well (she also taught me that there are foods rich in vitamin D2 and vitamin D3-you should really check out her site)!
Top 10 Foods Highest in Vitamin D: Cod Liver Oil, Oily Fish, Portabello Mushrooms, Fortified Cereals, Tofu, Caviar, Dairy Products, Pork, Eggs, and Dairy Alternatives
3. Eat a healthy diet.
4. Get moving. You need weight bearing exercises. Note to all of you, swimming is not on this list!! Swimming makes almost every list except this one!
5. Don’t smoke.
6. Drink moderately.
7. Make your home safe (reduce chances of falling).
8. Think about taking medications for bone loss.
***For another great natural prevention method that is in the current stages of research…be sure to check out this link
As I mentioned in my newsletter this month, it talks about Clary Sage inhibiting bone resorption (the breakdown of bones).