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!