Fractures caused by osteoporosis are increasing in frequency as the
population of the world ages. One in two women and one in five men over the age of 60 will break a bone, mainly because of poor bone health. Yet even as an adult there's plenty you can do to protect yourself from increasing your calcium intake to getting the right exercise.
Some basics:
Supplements: Calcium citrate can be absorbed on an empty stomach, however is more expensive than calcium carbonate which needs acidic foods such as citrus foods or fruit to be absorbed. Depending on your budget either is good for you, just make sure you don't end up drinking juice that is more sugar that fruit juice. Better to eat and orange.
Milk - Children who grew up drinking milk are far less likely to suffer from osteoporosis than those who did not. The benefits of drinking milk at any age (provided you have no intolerances) will help your bone density. Try putting some crushed ice into a glass and then filling with milk - you get the benefit of calcium and H2O at the same time. Try to avoid adding sugary substances.
Sunshine - turning your face to the sun for 15 minutes a day (without sunscreen) will allow your body to make the required amount of Vitamin "D" - the "Sunshine Vitamin" which is so important for bone health. Too little sun can result in a season affective disorder (SAD). Did you know that women prone to depression are also more likely to have lower bone density.
Squat - get into the habit of squatting everyday. Squatting benefits you hips which are prone to fracture in old age. Do 12-16 squats nightly before getting into bed.
Tea - drinking 1 cup of tea per day. A recent Chinese study showed that men and women who regularly drank tea (black or green) had denser bones than those who did not!
Walking - a 30 minute brisk walk everyday keeps your whole body healthy. Women and men who walk regularly, generally have better bone density than those who don't.
Pumpkin - Butternut pumpkin is high in calcium and just delicious! One of the easiest way to prepare is just slice in half, spray the top with olive oil and bake in an oven for about 60 minutes or until soft. Use what you need and keep the rest in the refrigerator for later use in a variety of recipes.
Almonds - are packed with bone strengthening calcium. Just 25 provide 60grams of calcium. Make them your new snake food. They are not expensive and you'll be munching your way to stronger bones.
Figs - just 4 dried figs per day as a afternoon snack are also packed with calcium. You can use dried figs in a variety of ways, but natural is often best.
Sleep - is important for bone health. Much of your bone regeneration, where old bone is replaced by new, occurs while you sleep.
Greek Yogurt - another calcium packed food you should turn to as a regular snack or dessert. Try replacing cream with yoghurt as a healthy alternative.
Link - Osteoporosis Australia
...and remember...have a fabulous retirementLIFE....
