As a petite size woman, I have a personal reason to not take my bone health for granted. Because bones are constantly re-building to stay strong and this bone growth or remodeling occurs very slowly, it is important to maintain your bone health now.
Women lose 20% of their bone density in the first 5-7 years post menopause. Do not wait until it's too late.
Osteoporosis prevention should begin when you are young. It is very difficult to make up for poor nutrition and lack of exercise when it comes to bone health.
Make sure you and your family are getting enough dietary calcium and protein ( most Americans get enough protein) and Vitamin D.
Are you getting enough calcium? Check out this calculator to see if you are getting enough.
The Institute of Medicine recommends approx 1300 mg for children 8-18 years old. 19-50 year olds 1000 mg and 50-70 females 1200 and males 1000. (it is best to get calcium from food sources)
This link will give you the full IOM recommendations.
Foods rich in Calcium include:
Non-Dairy Milk and OJ fortified with Calcium and Vit D
Fish with Bones like canned salmon and sardines
Green Leafy Vegetables including broccoli
Calcium Set Tofu
Maintain a healthy weight. Being underweight is a risk factor for osteoporosis.
Stay active both with weight bearing exercise like walking and strength training
Be aware that drinking too much alcohol and smoking are both risk factors for osteoporosis.
Almonds are a calcium-rich snack. Check out my previous blog and granola recipe that is loaded with almonds, oats and flax. Super yummy and can help prevent osteoporosis.