A woman’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer combined!?! (National Osteoporosis Foundation) As women we have less muscle mass then men and therefore have to work a little harder to keep our bones strong. But that’s not a big deal right ladies? We have been double steppin’ in this gender race for generations now, so keep reading to learn how to eat and sweat your way to stronger bones ladies (gentlemen feel free to get your read on too).
Sunny D Anyone?
Did you know that Vitamin D deficiency is common among African-Americans? And while you shouldn’t forgo those SPF enhanced products you also shouldn’t be afraid to catch a few rays every now and then. Sunshine is an excellent source of Vitamin D and as little as 10 minutes a day can provide a significant boost to your Vitamin D levels. So grab those shades and soak up the sun.
Chomp On Some Calcium.
Like most diseases, a healthy diet is the prescription of choice when it comes to osteoporosis prevention. However some foods stand out amongst others when it comes to their calcium enriching properties. Some showoffs include dairy products such as milk or yogurt, fortified orange juice, vegetables such as dark leafy greens, and chocolate. Yep you heard me…chocolate. I recently had the opportunity to try a new product called Adora Calcium and love love love it. As a calcium supplement this sweet treat is made from real, all-natural chocolate, clocks in at 30 calories each, and fulfills 100% of your daily calcium needs. Hello healthy indulgence!
Risk Telling Your Age.
While you may be getting ready to celebrate the anniversary of your 21st birthday for the tenth time, being honest with your age in regard to certain health risks is crucial. After 30 we naturally begin to lose bone mass, and while some bone is lost each year, the rate of bone loss increases dramatically in the five to 10 years after menopause. So tell the bartender your real age and start taking preventive steps now.
Bear The Weight.
Speaking of prevention, the number one way to keep bones strong is to incorporate weight bearing exercise- activities that make you move against gravity while staying upright, and muscle strengthening exercises- activities that require moving weight against gravity, into your FitGirl life. Jane Fonda leg lifts need not apply…in order to get the bone strengthening benefits of exercise you are going to have to jump around and throw some weights around.
Skip The After Party.
Two controllable osteoporosis risk factors that can have a tremendous affect are the amount of cocktails you sip and the amount of smoke you inhale. Drinking heavily can lead to bone loss, so limit alcohol to no more than 2 – 3 drinks per day and pass on the urge to puff.