7 Lifestyle Habits for Better Bone Health

Written by Susan Brady

Did you know that women around the world are developing osteoporosis at younger and younger ages? Once observed primarily in postmenopausal women, an increasing number of younger women are developing osteoporosis and osteopenia….women as young as 20 are showing bone densities low enough to put them at risk for breaking a bone!

But Why?  Like many other disease on the rise in the US and around the world, the emerging rise of osteoporosis is a consequence of our modern day lifestyle.  Modern day living can lead to a sedentary lifestyle, poor nutrition, stress and lack of time to care for oneself.

You may have heard the saying “sitting is the new smoking.” Recent research suggests that greater amount of time you spend sitting, the greater your risk of developing type 2 diabetes, cardiovascular disease, breast and colon cancers and…..osteoporosis!

With many women working at an office, time sitting behind a desk has increased and time engaged in physical activity has declined.  Technology further amplifies the time we sit while watching television, surfing the web, and socializing and shopping on line.  All these activities also prevent us from spending time outdoors, absorbing the rays of the sun and enjoying nature.

Along with working outside the home, comes the increased demand on time.  For many, homemade nutritious meals are a luxury, and a quick pick up from a fast food restaurant or microwaving a dinner offers a speedy and easy solution.  Modern farming practices and the plethora of processed foods leaves us with a Standard American Diet (SAD) void of key bone building nutrients.  Many women also jump on the band wagon of the latest FAD diet which often entails limiting certain nutrients from the diet.  When we replace real whole foods with processed foods or eliminating important food groups from our diet, we place our bones and our bodies in jeopardy.

The modern day lifestyle is also synonymous with stress.  Stress negatively effects our sleep, our power to repair our body as well as the ability to digest and absorb nutrients from food. Circulating stress hormones are known to promote the loss of bone as well.

Poor nutrition, lack of physical activity, and stress….the perfect storm for osteoporosis at any age!

 

7 Lifestyle Habits for Better Bone Health

Don’t be SAD or FAD:

  • Eat real, whole food produced by nature, not man!
  • Avoid FAD diets that eliminate food groups

Eat like a horse:

  • Make green leafy vegetables the foundation of your diet

Go Beyond Calcium:

  • Your bones need over 20 different nutrients to keep them strong and healthy
  • Choose a variety of foods that will provide your body with an assortment of nutrients

Don’t Unwind with Wine:

  • Alcohol consumption on a regular basis has negative effects on bone health and increases your risk of fractures

Dust off your Sneakers:

  • Daily exercise is critical to keeping your bones strong and healthy
    Include impact exercises, strength training, balance and posture exercises

Get a little Sunshine on your Shoulders:

  • Sunshine is the best way to get your vitamin D
  • Spending time outside, appreciating nature, can also revitalize the body, mind and soul

Take time to stop and smell the roses:

  • Making time for your to rest and relax is a must
  • Find an activity that brings you joy and do it daily

 

Lastly, don’t wait until it is too late!  It is easier to prevent bone loss than reverse it. Through good nutrition, adequate exercise, stress management you CAN prevent bone loss and avoid osteoporosis.

Contact me to learn more about my comprehensive approach to building strong, healthy bones for life!

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

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