Are Your Bones Healthy?
Birchlimuesli - taking your boring yogurt to another level.
Having strong bones is important at any age, but for most of us, we won't have to worry about the deadly impact of weak bones until we are older, and by that point it may be too late to do much to improve the health of our bones. Bones are a great example of why taking care of our bodies early in life can have huge impact on our health and longevity later in life.
Breaking a bone later in life can result in loss of mobility and independence. I don't know about you, but that's enough proof for me to chose today to start taking care of my bone health.
How does one take care of their bones?
According to the National Osteoporosis Foundation, it is recommended to do the following:
1. Get enough calcium and vitamin D every day.
Dark, leafy vegetables such as broccoli and kale.
Yogurt and milk.
Calcium fortified food, such as orange juice and non diary milk products.
Enjoy time in the sun (can be as little as ten minutes for some).
2. Do Weight Bearing & Muscle Strengthening Exercise
Take a quick walk.
Add light dumbbells or resistance bands to your exercises.
Go for a hike.
Join a gym class with a friend that gets you up and moving.
Take the stairs.
3. Maintain Healthy Lifestyle
Consume 5 or more fruit and vegetables per DAY.
Limit sodium intake.
Keep alcohol beverages to less than 3 a day.
4. Improve Your Balance
Try balance training exercise like yoga!
Learn posture exercises.
Fall proof your home (don't underestimate rugs!)
Get your hearing and vision checked regularly.
1. The Surgeon General's Report on Bone Health and Osteoporosis: What It Means to You. National Institutes of Health. https://www.bones.nih.gov/health-info/bone/sgr/surgeon-generals-report. Accessed September 30, 2017.