Build Your Bones

Your Bones Build

NATURAL DEFENSES AGAINST OSTEOPOROSIS

By Sidney Stevens L OSS OF HEIGHT, STOOPED POSTURE AND INCREASED RISK OF BONE FRACTURES MAY SEEM LIKE A NORMAL PART OF AGING. BUT THESE ARE ALL SYMPTOMS OF OSTEOPOROSIS, A DEBILITATING DISEASE THAT CAUSES DETERIORATION OF BONE TISSUE AND LOSS OF BONE MASS. THE GOOD NEWS IS THAT THIS DEGENERATIVE CONDITION MAY BE PREVENTABLE WITH BONE-BUILDING NUTRITION, EXERCISE AND HEALTHY LIFESTYLE HABITS.

Because osteoporosis often develops silently for years before it shows up (typically as a bone fracture in women over 50), it’s important to focus on bone health throughout your life—the earlier the better. Here are some natural ways to keep bones healthy and strong for a lifetime.

Eat a bone-friendly diet. Studies show that lack of calcium over time leads to bone loss and a greater risk of fractures. Be sure to add plenty of calcium-rich foods at mealtimes. To help your body absorb and use calcium, include foods with vitamin D, magnesium and vitamin K. If you can’t get everything you need from food, consider taking a daily supplement containing these vitamins and minerals.

Go with gravity during workouts. Weight-bearing exercises help build bone mass and maintain it at any age. Try strength training, racquet sports, walking, posture and stretching exercises, running, golf, dancing or any activity where your feet and legs support your full

weight. Exercise for at least 30 minutes a few times a week.

Stop smoking and don’t overdo alcohol. Smokers absorb less calcium from their diet (not to mention the harm they do to their lungs and heart). So do those who consume too much alcohol on a regular basis. Throw away your cigarette pack and drink in moderation.

FOOD for strong bones

Calcium-rich foods: low-fat dairy (milk, yogurt, cheese); sardines/salmon. For lactose intolerant individuals or vegans: soy foods (tofu, soy milk, soy nuts); dark green leafy vegetables (especially spinach, collard greens, kale, and broccoli); beans; calcium-fortified orange juice. Vitamin D-rich foods: mackerel and other oily fish; eggs; vitamin D-fortified dairy and cereal. For vegans: sunlight, mushrooms. Vitamin K-rich foods: green, leafy vegetables (especially Kale). Magnesium-rich foods: nuts (especially almonds and cashews); spinach; seeds (particularly pumpkin and sesame seeds); dark, leafy greens (especially spinach and Swiss chard).

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