Treat osteoporosis, improve bone strength, and increase your lifespan with these six simple steps.
Strong bones are so important for overall health! I’ve seen first hand how osteoporosis can drastically effect your life. Just recently, my mother in law tripped, fell, and broke her knee as a result of thin bones. She was in a cast for six weeks! She couldn’t drive, had trouble moving around, and was in terrible pain.
It may be surprising, but strong bones are integral to your overall health and longevity. Thin bones, or osteoporosis, can lead to chronic pain, disability, and even early death. Thin bones are more at risk for fracture, especially the hip and spine. After a hip fracture, life expectancy is reduced by almost 2 years.
Keep your bones strong and treat osteoporosis with my go-to tips below!
1. Get your calcium.
Bone is a living tissue, constantly being broken down and re-built. If we don’t get enough calcium in our diets, bones can become thin and brittle.
You should get at least 1000mg of calcium a day. High calcium foods include dairy products, kale, broccoli, almonds, and bok choy. See a complete list of high calcium foods here.
For many, getting enough calcium through food alone can be difficult. I recently read a study about a plant based calcium supplement and how it can help treat osteoporosis. AlgaeCal natural calcium supplement is a great option to improve bone density, especially for those of us who struggle getting three servings of dairy every day.
2. Get your vitamin D.
Without vitamin D, we can’t absorb calcium. Our skin makes vitamin D when exposed to sunlight, so try to spend 15-20 minutes a day with your face, arms, and chest in the sun.
You can also get vitamin D through some foods, such as salmon, mushrooms, egg yolk, and fortified dairy products.
3. Eat dried plums.
Dried plums (aka prunes) help increase bone density and slow bone breakdown. Include 9-10 prunes a day in your diet to treat osteoporosis and prevent brittle bones.
4. Get your exercise.
Weight bearing exercise creates stronger bones. Make sure to walk, jog, dance or hike at least two and a half hours per week.
5. Quit smoking.
Smoking interferes with our ability to absorb calcium and leads to thinner bones. Quit or cut back as much as you can! Calling 1-800-no-butts is a great place to start.
6. Reduce your alcohol consumption.
Excessive alcohol inhibits vitamin D activation, reducing calcium absorption. If you drink at all, limit to two drinks a day for men and one drink a day for women.
Osteoporosis is treatable and preventable! Making sure you get the recommended amounts of calcium and vitamin D is an essential first step in building healthy bones. Focus on increasing your intake of high calcium foods and consider adding a supplement, such as AlgaeCal plant calcium, to treat osteoporosis, improve your bone health, and increase your lifespan.
*This post was sponsored by AlgaeCal. The opinions are completely my own based on my training, education and research of peer reviewed journals.*