This month of May is National Osteoporosis Month, dedicated to spreading awareness and prevention for osteoporosis.
Osteoporosis affects 54 million Americans, and is responsible for 2 million broken bones in the U.S. every year. The National Osteoporosis Foundation reports that, "osteoporosis-related bone breaks costs patients, their families, and the healthcare system $19 billion annually."
There are many ways to prevent osteoporosis, and protect your bones. Here are some prevention methods that The National Osteoporosis Foundation recommends:
1. Eat a well balanced diet that includes calcium and vitamin D
Calcium and vitamin D are essential to building and keeping your bones strong and dense. You can find sources of calcium in dairy products such as low-fat and non-fat milk, yogurt, and cheese. To get vitamin D, expose yourself safely to sunlight, take supplements, or include fatty fish like salmon and tuna in your diet.
2. Exercise regularly
The two kinds of exercise that are best for building bone strength are weight baring and muscle strengthening. Some examples of weight baring exercises are dancing, running, tennis, and using elliptical machines. Some examples of muscle strengthening exercises are lifting weights, using weight machines, and even exercises that help you to life your own body weight.
3. Avoid smoking and limit alcohol to 2-3 drinks per day
4. Eat foods that are good for bone health, such as fruits and vegetables
Some fruits and vegetables good for bone health are: collard greens, broccoli, kale, soy beans, bok choy, figs, and oranges.
If you are at risk for osteoporosis, schedule a checkup with your doctor and ask for more information and prevention methods. You can use CareSync to schedule an appointment, or even set reminders to exercise or take vitamin D supplements. To find out more about CareSync, click here.