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May is National Osteoporosis Awareness and Prevention Month. It is estimated that more than 8 million women in the United States suffer with osteoporosis or osteopenia. Currently, 4 out of 10 women over 50 will suffer a hip, spine, or wrist fracture, often due to osteoporosis, as they age.
And the problem doesn’t seem to be getting better. Current estimates predict that by 2020 more than 50% of all Americans over the age of 50 will have weak bones. Rather than become a statistic, there are simple measures you can take to keep your bones strong and healthy no matter your age or stage of life!
The National Osteoporosis Foundation suggests exercise to maintain and/or improve bone strength at any age in order to reduce osteoporosis and the potential for fracture or a fall, but the best time is before you reach peak bone mass (around age 30). However, it’s never too late to start exercising in order to avoid this often debilitating disease!
Suggested forms of bone supportive exercise include weight bearing and muscle-strengthening options as well as exercises for balance and posture. Walking, jogging, jumping, and rebounding are all great for stimulating bone health in the lower body. These types of exercises can support bone density in both the hips and the spine. Weight bearing and strength exercises are beneficial for the spine. For your upper body, push-ups and planks can be a great way to build strength.
Our daily diet can have a major impact on bone health. Eating a nourishing, real food diet gives our body the nutrients it needs to support healthy bones. Dark leafy greens are versatile and delicious. They’re also high in calcium and vitamin K, both of which are important for bone health.
One way to ensure you’re getting the greens you need is with a scoop of green powder in your morning smoothie or a glass of water. Almonds are another great calcium rich food.
And don’t forget vitamin D rich foods like salmon, sardines, and eggs. Our body needs vitamin D in order to properly absorb calcium. Vitamin D fortified dairy products can be a good choice but be sure to choose organic in order to avoid added hormones, antibiotics, and pesticides which are often given to conventionally raised animals.
In addition to encouraging exercise, the Surgeon General of the United States suggests Americans should get enough calcium and vitamin D—not always easy to do with diet alone!
The effects of aging can impact our ability to properly absorb needed nutrients from our food. When combined with a less-than-ideal diet, it may be prudent to consider supplementing. Osteo-Key is an all-inclusive bone support formula that provides the most bio-available form of calcium, vitamin D3, vitamin K1 and K2, along with other essential bone-building minerals magnesium (balanced 1:1 with calcium), silica, boron, manganese and zinc.
The bottom line for bone health? Eat right, exercise, and support your skeleton. You can take care of your bones at any age, but the sooner you start, the better off you’ll be!