So, when I got the news from my doctor a few years ago that I had early-onset osteoporosis, I can\u2019t say I was surprised.\u00a0 We had been monitoring my bone density because both my mother and my aunt had also been diagnosed with it, so we caught it early, but it still was a bit of a surprise. I did have moments blaming myself for not doing enough when I was young to build my bones up as much as possible.\u00a0 But I also realized there was still a lot I could do, and I started researching the best ways to slow it and possibly reverse it.\u00a0\u00a0<\/span><\/p>\n It is estimated that 10 million Americans have osteoporosis and as our population ages, that number will grow. 50% of women and 25% of men will have a fracture at some point in their life due to osteoporosis.\u00a0 For women, their risk of breaking a bone due to osteoporosis is the same as their combined risk of breast, uterine and ovarian cancer, and for a man it is greater than their risk of prostate cancer.<\/span>1<\/span><\/p>\n We know the best way to prevent osteoporosis is to build bones during childhood and young adult years.\u00a0 We reach our \u201cpeak\u201d bone density in our mid 20\u2019s and then our body starts losing bone mass faster than it can make it. The good news is that whether you are in your teens, twenties or later in life, there are things you can do to build and maintain strong bones.<\/span>2<\/span><\/p>\n Calcium and Vitamin D, which are found primarily in dairy products, have been shown to promote peak bone mass in children and young adults, but they are also critical as we age to help support and maintain our bone density. Three servings of dairy-rich foods like milk, yogurt, and cheese are the best sources of these nutrients (for plant-based dairy products, check the label to make sure it has calcium and Vitamin D added.).\u00a0 It\u2019s best to spread the servings out through the day to maximize the absorption of these nutrients as well.\u00a0 If you can\u2019t get enough from food, calcium and Vitamin D supplements are also often recommended.\u00a0\u00a0<\/span><\/p>\n Protein is necessary to maintain bone strength.\u00a0 Eating a variety of protein choices will provide additional nutrients that may have a role as well, including Zinc, Vitamin B12, Omega 3 fatty acids, and Vitamin D.\u00a0 2 \u2013 3 servings a day are adequate.\u00a0 Too much could have reverse effects.<\/span><\/p>\n While Calcium is the main mineral found in our bones and Vitamin D helps it work, others are important for helping those nutrients do their jobs.\u00a0 Fruits and vegetables are rich in vitamins and minerals like Magnesium (mushrooms, nuts and avocados), Zinc (spinach and other leafy greens), and Vitamin C (citrus fruits, pineapple, strawberries and broccoli).\u00a0 We are also learning how different antioxidants and phytonutrients may play a role in bone density and maintaining healthy bones.\u00a0 Foods like dried plums (prunes) have shown promise in protecting bone strength.<\/span>3<\/span> Eating a variety of fruits and vegetables is key for maintaining bone strength through life.\u00a0<\/span><\/p>\n Staying at a healthy weight and avoiding very low-calorie diets (less than 1000 calories) will help preserve bone mass.\u00a0 Women who follow very low-calorie diets and who are underweight for their height have been shown to have a greater risk for osteopenia and osteoporosis.\u00a0 Get adequate calories for your weight and if you need to lose weight, follow a balanced diet at a reasonable calorie level to promote gradual weight loss.\u00a0\u00a0<\/span><\/p>\n Exercise is important throughout life but has been shown to improve bone strength even in people with osteoporosis. Daily exercise that includes weight-bearing exercises and strength and resistance training helps build bone strength as well as muscle strength. Walking, weightlifting and yoga are all good options that can be done with little equipment and at home.\u00a0\u00a0<\/span><\/p>\n There are many things you can do at all stages of your life to improve your bone health.\u00a0 If you are concerned about your risk for osteoporosis, follow up with your doctor to talk about the best options for you.\u00a0\u00a0<\/span><\/p>\n For more information, the National Osteoporosis Foundation is a great resource.\u00a0 <\/span>https:\/\/www.nof.org\/<\/span><\/a><\/p>\n5 things you can do NOW to build strong bones<\/h2>\n
Get Your Dairy In<\/h3>\n
Adequate Protein<\/h3>\n
Eat Plenty of Fruits and Vegetables<\/h3>\n
Maintain a Healthy Weight<\/h3>\n
Daily Exercise<\/h3>\n
![\"\"](\"http:\/\/dev.eatrightpa.org\/wordpress\/wp-content\/uploads\/2021\/10\/Laura-300x250.png\")
<\/p>\n