Twenty-eight million Americans suffer from osteoporosis - the dangerous thinning of bones. Most people that suffer from osteoporosis don’t know that they have the disease because they can’t see or feel what is happening. 

Everyone is at risk for osteoporosis.  Regardless of age, gender or race, we are all on the osteoporosis continuum. Bones reach their peak density in our mid-thirties and begin to decline losing up to 1% of our bone mass each year. 

By exercising, eating a well balanced diet, and seeking medical advice you can beat those odds and protect yourself from this preventable disease.

Those who exercise throughout their lives have stronger bones than their sedentary counterparts.  But it is never too late to increase the strength of your bones.  The best type of exercise program to prevent osteoporosis is one that combines these five different types of exercise:

Weight-bearing Aerobic Activity:  When you’re standing or strolling, the impact on your bones is about equal to your body weight.   While walking briskly or jogging, increases the forces acting on your skeleton to double or triple your body weight. 

High-impact Exercises:  High-impact activities – such as tennis, volleyball, basketball, jumping rope, stair climbing, and vertical jumps can improve bone density more quickly because forces are 3 to 6 times greater than your body weight.

Strength Training:  Strength training just twice a week builds bone and dramatically cuts the risk of fractures.

Balance Training:  Balance training doesn’t increase bone density but it protects bone by preventing falls.

Stretching:  Stretching improves overall flexibility, making all activities easier and more enjoyable.  Stretching is also helpful for preventing falls.

1 in every 4 women will likely develop osteoporosis later in life. It is never too late to implement lifestyle changes that can help maintain bones for a lifetime.

1. Be Calcium Conscious. Calcium is the most recognized nutrient for bone health for a reason; it is the chief bone-forming mineral.   Use this table below to help guide your calcium needs.

Information provided by the National Dairy Council

2. Vitamin D. Vitamin D and calcium work together to promote bone growth, reduce loss with age and decrease the risk for fractures. Vitamin D improves the efficiency of calcium absorption.

Vitamin D is found in fortified milk, fatty fish (like cod liver oil, mackerel, sardines, salmon, and tuna), fortified cereals, fortified orange juice, egg yolk and some cheeses. Supplements and multivitamins may also contain vitamin D, however the consumption of amounts greater than 2,000 IU/day could become a potential health risk; check the label on your multivitamins to make sure that you do not exceed this amount.

3. Magnesium. Magnesium is required for bone mineral metabolism. Magnesium sources include: halibut, tuna, artichokes, black beans, spinach, grains, nuts, and dairy products.

4. Quit Smoking. A number of studies have shown that smokers tend to have poor diets (including less calcium and vitamins D, which is needed for strong bones).

5. Eat a Balanced Diet for Overall Health and Wellness. Diet and lifestyle choices affect bone health. By choosing a diet rich in calcium, vitamins D and K, and magnesium, combined with an active, smoke-free lifestyle, you can protect your bone mass through a lifetime.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

Do you wish there were more than 24 hours in a day?  Lack of time can be detrimental to our physical and emotional health.  When pressed for time, we tend to exercise less, eat foods that are quick and easy instead of well balanced and nutritious, have less time to spend with family and friends, and most importantly neglect ourselves by putting other’s needs before our own.

Here are some simple ways you can take back your time:

• Set aside time each day to do what you want to do.  Start with just 15 minutes.  Read a book.  Go for a walk.  Take a nap.
• Learn to say “NO”.  This isn’t always easy but limiting what you do and when you do things for others can make a big difference in taking care of yourself. 
• Delegate.  It may be worth the cost of hiring someone to help you clean your house, mow your lawn, or run errands for you.  It is ok to ask for help.  How much is your time worth? 
• Stop procrastinating and get it over with.  Take care of the tasks that you hate doing so that you don’t waste time worrying about not having them done.
• Doing something is better than nothing.  It is better to take a small chunk out of a project, than letting the whole thing go.
• Create a plan.  Taking time at the beginning of each week to organize a plan can save you time and energy.  Plan your work and family’s schedule, meals throughout the week, workout time, and don’t forget fun.

Make sure that, no matter how busy you are, you take time to play.  Spend time with friends and family, in the outdoors, or at the movies.  Doing things that make you happy will help you be focused and effective when you need to be.

“Working with Nora has been one of the best things I’ve ever done for myself.  Nora has made it easy to eat right and exercise in spite of how busy I am – that is something that I never thought was possible. I have more energy, am less tired and stressed, my body is stronger and, best of all, my clothes fit better!”   - Nicole

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