May is Osteoporosis Awareness and Prevention Month. The Bone Health and Osteoporosis Foundation can provide you with tools and resources to achieve better bone health. Check out their calendar for daily tips to maximize your bone health. http://www.bonehealthandosteoporosis.org/wp-content/uploads/OAPM_Calendar_2022.pdf
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone or both. Bone become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. Eating a healthy diet and exercising regularly can help slow or stop the loss of bone mass and help prevent fractures. It is never too late to take steps to protect your bones and prevent fractures.
Two types of exercise are important for building and maintaining strong bones. Weight-bearing exercises like dancing or fast walking and muscle-strengthening exercises such as lifting weights or using exercise bands. Find more information on exercise and bone health. https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/
The food you eat can affect your bones. Foods that are rich in calcium, Vitamin D, and other nutrients are important for your bone health. Take time to learn more in “Your Guide to a Bone Healthy Diet”. Be sure to try the online interactive “Calcium Calculator”.
Food is the best source of calcium. Dairy products, such as milk, yogurt, and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have added calcium. If you drink soymilk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom. A simple way to add calcium to many foods is to add a single tablespoon of nonfat powdered milk, which contains about 50 mg of calcium. It is easy to add a few tablespoons to almost any recipe.
There are three ways to get vitamin D – sunlight, food, and supplements. Vitamin D is found in few foods. Sources include fatty fish like wild-caught mackerel, salmon, and tuna. Vitamin D is added to milk and other dairy products, orange juice, soymilk, and fortified cereals. It may be difficult to get all the vitamin D you need from food alone and a Vitamin D supplement may be needed support bone health.
Looking for even more information on calcium and Vitamin D?You can count on the Bone Health and Osteoporosis Foundation to have reliable and practical information for you. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/