Osteoporosis is the most common bone disease in the world, affecting an estimated 200 million women across the globe. One in three women over 50 have it, and one in five men. In the US, approximately 10 million people are living with osteoporosis and the disease is responsible for an estimated 2 million bone breaks each year.
However, osteoporosis is also treatable, and proper diet and exercise can keep the worst of it at bay. And the sooner you start taking care of your bones, the healthier you’ll be in the long run.
We got some tips from First Physicians Group Endocrinologist Dr. Angela Boldo.
A Diet to Prevent Osteoporosis
While a healthy, balanced diet is recommended for everyone—and can positively affect all areas of your health—when it comes to protecting your bone density, it’s all about Calcium and Vitamin D.
“Those are the things that can make a difference,” Dr. Boldo says. “I recommend my patients have 1200 milligrams of calcium either in their diet or as a supplement. And I recommend 2000 milligrams of Vitamin D a day, through supplements.”
Calcium
Necessary for maintaining bone health, you might be getting more of this in your diet than you think. Here are some foods rich in calcium:
- Dairy (milk, yogurt, cheese)
- Nuts & Seeds (almonds, walnuts, sesame seeds)
- Leafy Green Vegetables (broccoli, kale, okra, cress)
- Beans (red beans, white beans, chick peas)
- Sardines (canned in oil)
- Tofu
Snacking Isn’t Cheating
For a sweet snack packed with calcium, keep some dried figs and honey on hand!
Vitamin D
Essential for the body’s absorption of calcium, there are far fewer natural food sources for Vitamin D and therefore it is much more difficult—nigh impossible—to get the recommended amount of Vitamin D through diet alone. For this reason, endocrinologists like Dr. Boldo recommend Vitamin D supplements as the only effective way of ensuring you’re getting enough.
“Vitamin D needs to come from supplements,” she says. “There is no consistent significant Vitamin D in food.” But taking 1000-2000mg a day through supplements can make up the difference.
And while a little sun can help get some Vitamin D, too much direct sunlight can also lead to skin cancer. Vitamin D supplements carry no such risk.
Exercises to Prevent Osteoporosis
Working out your muscles is one thing, but how do you work out for your bones? “Weight-bearing exercises,” says Dr. Boldo. (Don’t worry, we’re not talking about pumping iron.)
“Weight-bearing exercise can be as simple as fast-paced walking,” she says. “Climbing stairs is also a great exercise and so are squats. I usually recommend at least 30 minutes a day.”
It doesn’t even have to be what you would call exercise. An aerobic activity like dancing, hiking, or playing sports counts too. And if you’re looking for something low-impact, an elliptical machine might be right for you. The pool, however, doesn’t count.
“Exercises in the pool are great,” Dr. Boldo says, “but they are not weight-bearing.”
For more answers on osteoporosis from Dr. Boldo, click here.
More Resources
To schedule an appointment with Dr. Boldo or another endocrinologist at First Physicians Group, click here.
To learn more about the Bone Builders program at HealthFit, click here.
To find more osteoporosis resources near you through the National Osteoporosis Foundation, click here.