I’m not as young as I used to be. Mentally, I don’t think I’ve aged at all, but my body often corrects this misinformation. I don’t dread getting older, but it does cause me to be mindful of my personal health. Currently on my mind is osteoporosis and how I can stave off its affects.
According to Osteoporosis Canada, Osteoporosis is “a disease characterized by low bone mass and deterioration of bone tissue. This leads to increased bone fragility and risk of fracture (broken bones), particularly of the hip, spine, wrist, and shoulder.”
Did you know each year in Canada, broken bones caused by osteoporosis are more common than heart attack, stroke, and breast cancer combined for women over the age of 50? If that statistic surprises you, it’s no wonder. According to a survey from Osteoporosis Canada, in partnership with Shoppers Drug Mart, 1.4 million Canadians have osteoporosis; however, only 5 percent of respondents rated themselves as knowledgeable about the disease. Unlike other conditions, this disease has no symptoms, and it’s one reason why women like you and I should be trying to address this condition now, in our 30s and 40s.
It’s easier than you think to improve your bone health, especially if you follow these tips.
5 Ways to Improve Bone Health
1. Add A Little Exercise to Your Routine
. Fitness isn’t just about slimming your waistline. The right exercise can improve your balance, avoiding more chance of falling. Strengthening muscle mass can work to protect bones, such as improved posture and less load on your spine. Here’s a good starter on what type of fitness to try.
2. Enjoy the Sunshine. A little fresh air and sunshine can do more than improve your disposition. Vitamin D from the sun can aid in your bone’s absorption of calcium but sunshine alone isn’t enough. Vitamin D supplements can give you a boost where the sun can’t.
3. Eat a Diet Rich in Calcium. Although guidelines recommend consumption of 1000-1200 mg of calcium per day, most women fail to reach this level with their dietary intake – many only getting 300 mg/day. Fulfilling your daily calcium needs are best achieved through your diet but supplements, like that available through Shoppers Drug Mart, can top-up your needs.
4. Avoid Caffeinated Food and Drink. No surprise, caffeine comes up again as something to avoid. It is believed that “Caffeine leaches calcium from bones, sapping their strength,” says Dina Khader, MS, RD, an integrative nutrition consultant in Mount Kisco, N.Y. The opposite affect you want when you’re trying to maintain healthy bones.
5. Talk To Your Doctor. Whenever you’re looking at changing your diet and fitness plan it’s always wise to speak to your doctor. It’s strongly recommended that individuals over the age of 30 should meet with their doctor to talk about osteoporosis and the steps to take care of themselves. This could include discussing the option of getting a Bone Mineral Density test. You can also find helpful articles about osteoporosis on Shoppers Drug Mart’s website.
Wondering if your risk for broken bones and Osteoporosis? Go through this simple checklist. As part of an effort to promote better bone health for Canadians, osteoporosis Canada has partnered with Shoppers Drug Mart/PharmaPrix whose pharmacists are equipped to provide education and advice to patients about osteoporosis management and reducing the risk.
Visit your Shoppers Drug Mart pharmacist today or visit www.osteoporosis.ca for more information about osteoporosis prevention and maintenance for better bone health!
This post was sponsored by Shoppers Drug Mart, but all thoughts and opinions are my own.