Fitness & Wellness Tip: Preventing Osteoporosis


Posted on May 17, 2013

Fitness & Wellness Tip: Preventing Osteoporosis

May is National Osteoporosis Awareness and Prevention Month- a time to remember the importance of preventing osteoporosis, a disease that causes bones to become brittle and weak. Half of all women and ¼ of men over 50 will break a bone due to osteoporosis, according to the National Institutes of Health. But osteoporosis is largely preventable through healthy lifestyle choices. Strengthen your bones from this month forward.

  1. Know your calcium needs. Most adults need 1,000 -1,200 mg each day, but your needs may vary based on your age or risk level. Track your daily intake by reading labels.
  2. Limit caffeine. Whether coffee, tea or soda, it interferes with calcium absorption. Don’t consume caffeine with your calcium-rich foods or supplements and limit your daily intake to 300mg or less.
  3. Don’t smoke. The longer you smoke, the more likely you are to have low bone mass and serious fractures. Smoking also decreases estrogen levels, another risk factor for thinning bones. Take steps to quit today.
  4. Take a brisk walk. This weight-bearing exercise helps strengthens your bones. Leisurely walking doesn’t offer the same benefits, so keep up your intensity level for at least 20 minutes.

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