Keeping Your Bones Strong Has Never Been Easier!

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1. You need to avoid losing too much weight. Weighing less than 127 pounds or having a body mass index under 21 is a risk factor for osteoporosis.

2. Do not let a blue mood linger for too long. Chronic depression is linked to a surge in the stress hormone cortisol which is related to bone loss. See your doctor if the blues last more than two weeks.

3. Eat more almonds and bread. Eating foods packed with phytates which is found naturally in almonds, whole grains, lentils and beans helps bones stay strong and fracture free. The key to benefit from phytates is that you must also take in enough calcium.

4. Drink your milk! Your mother always told you this when you were growing up. It is still true today. Nutrition  surveys show that many of us take in less than half the calcium we need 1,000 mg. per day for women during midlife and 1,500-2,000 mg. after menopause to build and maintain healthy bones. This is a great way to increase your intake? Fit in more low-fat milk, yogurt, cheese and ice cream or take a daily supplement.

5. Put out the cigarettes. Women who smoke have lower levels of estrogen than nonsmokers and they often go through menopause earlier which increases the risk of bone loss.

6. Move it or lose it. The more you put weight on your bones to stand up, walk, run, dance or skip rope the heavier and stronger the bones will be.

Note: Time to be tested? An easy, fast, painless bone density test is the best way to know how strong or thin your bones are. All women over 65 should be tested but many doctors recommend getting a baseline test at menopause. Repeated every year or so the results can reveal how well your prevention efforts are working!

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Lee Ness