If you are active, maintain a healthy body weight, and eat a well-balanced diet, you are already on the road to keeping your bones healthy. However, life has a way of, well, sort of getting in the way at times, and our lack of attendance to some relatively simple lifestyle habits can greatly affect the health of our bones.
Although I exercise regularly, at least once, if not twice, a day, I do know I could stand some improvement in the nutrition arena. I have never fancied myself a dietitian, so a “good” breakfast for me might mean eating the last piece of my son’s Pop Tart or downing half a Diet Coke with a piece of toast. I tend to always be on the go, so sitting down and actually enjoying a meal is a rare occasion in and of itself.
If your diet does not include four servings of calcium-rich foods, you could potentially harm your bones. There exists a solid relationship between lifetime calcium intake and bone density. If you consume less than 600 milligrams of calcium per day, which is roughly the equivalent to two glasses of milk, you remain at a high risk for osteoporosis. Not a fan of milk myself, I do eat a fair amount of cheese, but I probably need to calculate if the amount I consume meets these guidelines.
Do you get out in the sun? Sure, in the winter months, it may seem too cold to head outside, but you need the vitamin D exposure from the sun year-round, which is why I still run outdoors during the winter months. Vitamin D from the sun is essential for calcium absorption. The sun actually causes our skin cells to manufacture the vitamin. Because many of us will not brave the cold winter winds to get the necessary sun exposure, it is important that we get enough of this crucial vitamin through our foods or supplements. Also, remember that as we age, our body’s ability to make vitamin D is greatly reduced.
Do you enjoy fresh fruits and veggies? I am not a big fan of fruit, but I do like my vegetables…especially covered in melted cheese! (Hey! A win-win…veggies with cheese…both have calcium!) Women who eat a healthy variety of fruits and vegetables have a higher bone density. The citrus fruits and the green, leafy vegetables should become your new best friends in this department.
Does your evening routine include relaxing with a glass of wine or other alcoholic beverage? Honestly, I do not drink, so I skipped this question for myself. However, if you drink more than seven alcoholic beverages in a week, you can increase your risk of low bone density and resulting fractures. In fact, alcohol contributes to three problem areas for your bones. Alcohol decreases the bone-building activity of the osteoblasts. Also, those who regularly consume large amounts of alcohol typically do not maintain good nutrition. Finally, excessive consumption of alcohol can affect your balance, which can increase your risk of falls and fractures.
Do you need that morning rush of caffeine…and then some more throughout the day? If you drink more than 400 milligrams of caffeine per day, which is equal to about four cups of coffee, that will double your risk for a hip fracture. Due to its diuretic effect, caffeine increases the excretion of calcium in the urine. Plus, you may drink too much caffeine and not enough of the essential liquids that contain calcium, like milk or calcium-fortified orange juice. Tea also has about 40 milligrams of caffeine per cup, and many sodas can contain as much caffeine as tea, and sometimes as much as coffee. I used to be hooked on Diet Coke, but now I have limited my weekly consumption to no more than three sodas a week. Hey! I get to have one vice, right?
Do you smoke? Then put out that cigarette! Smoking is one of the major risk factors for osteoporosis. Women who smoke have lower bone density and are much more likely to experience fractures from falls than their non-smoking counterparts. Also, women who smoke usually go through menopause earlier. Congratulate yourself if you are a former smoker who has kicked the habit. Even though your risk of developing osteoporosis is higher than someone who has never smoked, just by eliminating that habit from your lifestyle, your risk is considerably lower.
Sure, there are certain risk factors for developing osteoporosis that you probably cannot avoid, such as a family history of the disease. However, what is in your control are those risk factors you can tackle now! It should be fun! After all, you are creating a healthy lifestyle that will help you in more ways than one! So, get up, get out, and get going! A fit and healthy lifestyle awaits you! Crippling bone disease does not!
(Information for this article was found in “Strong Women, Strong Bones,” by Miriam E. Nelson, Ph.D.)