According to the National Institutes of Health, more than 40 million Americans are at risk for developing osteoporosis-a disease that makes bones weak, brittle, and more prone to fractures. What’s hard to understand is osteoporosis is a pediatric disease with geriatric consequences.
Preventing broken bones late in life starts in childhood and continues as an adult with healthy lifestyle habits. Consider these three tips to tone your bones and prevent fractures and osteoporosis:
More Milk Please
Healthy bones must have the mineral calcium. The best food sources of calcium are milk, yogurt, cheese, fortified cereal and dark green leafy vegetables. Research shows that most of us are drinking more sugar-sweetened beverages and less milk. By adding one more serving of milk-either at meals or snacks- it’s possible to close the calcium gap and enjoy the bone-building benefits.
Enjoy the Sun
Vitamin D or the “Sunshine Vitamin” is made in the body with the help of UV rays and aids in the absorption of calcium. While sunlight is the top source, other sources of vitamin D include salmon, eggs, milk, butter, tuna, and sun-dried mushrooms. The overuse of sunscreen and lack of time spent outdoors has been cited as reasons for vitamin D deficiency.
Aim to be Active
Daily physical activity is a healthy habit for all families. Aim for 30 minutes each day, most days of the week. Weight-bearing activities like walking, running, hiking, climbing, dancing, and lifting weights is necessary to prevent fractures and maintain healthy bones.
STRAWBERRY BANANA SMOOTHIE
1 cup strawberries, frozen
1 banana, peeled
1 (5.3-ounce) container low-fat vanilla Greek yogurt
1/2 cup low-fat milk
Combine all ingredients in a blender and process until smooth.