Osteoporosis doesn't have to be inevitable. There are a number of steps you can take to improve your bone health.
You will have heard that osteoporosis risk increases in women in later life and it is associated with menopause. Osteoporosis means 'porous bone'. It is a disease defined by weaker bones with less bone density. According to Osteoporosis New Zealand at least 1 in 3 women will suffer from an osteoporotic fracture in their lifetime.
Have you been told to look after your bones but don’t know how?
Lately we have been getting a lot of questions from our clients asking about hormone balance and bone health.
If you are concerned you are not as agile as you once were these concerns will only grow with time.
You can manage your bone health with 3 quick steps to make sure you can keep up with your family and friends for many years to come.
Don’t let anyone fool you into thinking that you need to get your hormones tested to take action. It’s simple, early in menopause changes in parathyroid hormone means you need to eat more Calcium and Vitamin D and do more weight bearing exercise to maintain the same bone density as a younger you. Continuing not to get advice on how you can improve you bone health can lead to an increased risk of having falls later in life, increase your risk of fractures and osteoporosis.
Starting today you can start improving your bone health through lifestyle changes! Starting to lead a bone healthy lifestyle now could mean that you can continue to enjoy moving freely, enabling you to keep up with your grandchildren, hike with friends and family for longer.
So, what will actually help? These 3 things will!
Calcium can be found in dairy products such as milk, cheese and yoghurt as well as in fortified dairy free alternatives such as soy milk and oat milk. Other foods high in calcium include canned salmon with the bones in it, nuts especially almonds and green leafy vegetables such as spinach!
Your main source of vitamin D comes from the sun! However, you can also gain vitamin D through your food. Foods such as oily fish like salmon, tuna and sardines are great sources of vitamin D! As well as egg yolk, fortified milks and margarines.
While a brisk walk may be good for your heart, strengthening your bones requires activities that are a bit more intense. It is recommended that you utilize resistance training (with weights) and plyometric training (explosive high intensity movements) to improve bone strength. We understand that these forms of training can be intimidating but its time to take a stand! No matter your age or ability it is never too late to start! If you find yourself intimidated at conventional gyms there are women specific gyms around that you could check out, or if you're feeling confident grab a few weights and lift from the comfort of your own home!
Now that you know the three main pillars to bone health, download our bone health handout for specific food ideas and start making bone healthy lifestyle choices today!
Creamy Vegetarian Pumpkin & Ricotta Pasta Bake (can be made DF or GF)
RECIPE: The Nutrition & Life Recipe For Fibre Rich Mexican Stuffed Kumara