5 TIPS FOR PREVENTING OSTEOPOROSIS
According to the National Osteoporosis Foundation, one in two women and one in four men over 50 are expected to experience a fracture from osteoporosis in their lives.Yet did you know that osteoporosis can occur at any age? We reach our peak bone mass in our early 30s, making prevention of bone loss a relevant topic for younger people as well.
If you’re doing Pilates, you’ve got a great start on a healthy lifestyle, which is key to building and preserving bone strength. Here are my top 5 important tips for bone health:
1. Exercise with specificity
Include both weight-bearing and resistance training in your exercise regimen. Standing exercises are great, along with hip, back, shoulder and wrist strengthening. Try Pilates exercises like Side Splits, Chest Expansion and Swimming. Balance exercises can decrease the risk of falls – such as the Tide Walker on the Chair – and even close your eyes for additional challenge.
2. Eat for your bones
Add extra fruits and vegetables (especially dark leafy greens) to your meals and get your daily dose of calcium, vitamin D and magnesium along with other nutrients.Reduce the amount of acid-forming foods you consume, like animal protein and sugar, which can stimulate bone breakdown. And watch out for too much sodium and caffeine which can lead to over-excretion of calcium.
3. Skip the soda and smokes
Avoid bone-depleting colas and cigarettes which eat away at the foundation of your skeleton. Colas leech calcium from your bones, cigarettes damage your bones via toxic nicotine and cadmium, and both cola and cigarettes interfere with absorption of vital bone-building nutrients.
4. Find daily enjoyment
Research shows a link between depression and low bone density, and high levels of the stress hormone cortisol can weaken your bones. So meditate, laugh, dance or do whatever puts a smile on your face.
5. Teach your children
True osteoporosis prevention begins in childhood and adolescence. This is when we develop most of our bone density to last us the rest of our lives! So let’s not only help ourselves and our parents, but teach our children and grandchildren the importance of healthy bone habits. Share these tips with them or point them to Best Bones Forever a bone health campaign for girls ages 9-14.
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