New Years Resolution: Strong Bones – Strong You!

Screen Shot 2015-06-28 at 3.12.07 PMThe New Year is a time when we begin to think about how we can better ourselves. Let us not forget to take some time to put the spotlight on keeping our bones healthy. Some resolutions may come and go, but your bones are with you forever. That is why we stress the importance of committing to your bone health this year – and every year.
Osteoporosis is a disease that affects millions of older Americans. The good news is that osteoporosis can be prevented and treated with completely doable lifestyle changes. Here are a few tips:
1.     Perform strength training exercises 
Some exercises that are proven bone-builders include squats, leg press, military press, and standing overhead arm press.
2.     Perform weight-bearing cardio exercises
Include walking/jogging, jumping rope, or stair stepping into your daily routine.
3.     Perform balance exercises 
A significant risk for people with low bone density is falling, which could lead to bone fractures and breaks. Balance exercises will help. Yoga and Pilates exercises, for example, will also add flexibility.
4.     Eat calcium-rich foods
The government’s daily recommended amount of calcium for most people is 1000mg; for older people or those with bone issues, it rises to 1500mg. Calcium is most effective when it comes in the form of food, rather than supplements. Some foods that pack a lot calcium include dairy, almonds, canned salmon, spinach, figs, butternut squash and spinach.
5.     Take vitamin D3 supplement
If you haven’t had your vitamin D levels checked recently, ask for a simple blood test at your next physical. If your level is low, ask your doctor for advice on a daily vitamin D supplement.
6.     Avoid drinking soda
The phosphoric acid present in most sodas leads to excessive calcium excretion. Sip on water instead—try flavoring it with lemon or mint!
Make 2015 your healthiest year yet! Schedule an appointment today!
2016-10-12T13:29:33+00:00January 5th, 2015|Blog|