Are you worried about your bones developing Osteoporosis or perhaps you’ve already been diagnosed? Perhaps you’ve been told you have Osteopenia, which is lower bone density for your age. You can increase minerals, such as calcium and vitamins D and K, which are good for the bones. Include some of these drinks and foods into your diet on a daily basis – bone broth, milk, yogurt and cheese, green tea, orange juice or oranges, figs, nuts, broccoli, tofu, mushrooms, brussel sprouts and leafy greens like kale, collard greens, spinach, and mustard greens. Breads, and cereals made with fortified flour is also a good way to get some calcium in your diet. In addition fruits rich in vitamin K, such as blueberries, raspberries, plums, and grapes are healthy for bones.
Exercise suggestions for people with Osteoporosis or Osteopenia:
• First start slow and build up. If you’ve had a spinal fracture or risk of one always try to keep your spine straight. Don’t make rapid twisting motions, bend your spine forward or do any heavy lifting. When reaching downward bend or flex at the hips.
• Exercise should be weight bearing.
• High-impact weight bearing exercises can help rebuild bone such as dancing, hiking, stair climbing, jumping rope and more.
• Low-impact weight-bearing options include brisk walking, weightlifting or using strength training machines, body-weight exercises, yoga, Pilates, and more.
• Tai chi improves your balance, endurance, flexibility and coordination.
Some simple tips to get you moving-
-Do 100 heel drops daily. Stand high on your tiptoes then drop your heels down with a little thud for a low impact option.
-Whenever you can opt to take the stairs instead of the elevator and step purposefully.
-Try jumping rope. Not only is it fun and affordable it’s a high impact activity.
-Begin a strength training program, even if you start with light weights. Try to do at least 2 times per week.
-Lastly, if you’ve got a desk bound job, stand up frequently and take a short walk every hour or as much as possible. If you can get a desk top that can be raised up so you can stand awhile when working.
