Maintaining bone density is one of the main reasons that women need to stay active and workout. I recently found out that I have osteopenia from a routine bone scan.
Exercise can prevent osteoporosis and loss of bone density. Any resistance activity -- walking up a hill or lifting groceries -- strengthens muscles and, just as important, increases bone density, making bones stronger and less likely to fracture. Indeed, any weight bearing activity actually increases the calcium content of bones.
The best way to prevent osteoporosis is to build strong bones by getting adequate amounts of calcium along with magnesium, trace minerals, vitamins D3 and vitamin K2 from your diet.
You can decrease the likelihood of getting fractures by improving your bone density.
Br sure to include these calcium rich foods in your diet:
Dairy products: milk, yogurt, cheese and calcium-fortified cottage cheese
Green leafy vegetables: broccoli, kale, collard greens, dried figs, turnip greens, and mustard greens
Fish: canned salmon and sardines with the bones
Nuts: almonds and Brazil nuts
Enriched foods: cereals, orange juice, beverages, and breads that have calcium added to them
Join me in maintaining strong bones through your diet and exercise. Many osteoporosis medications have serious side effects so I prefer to do this naturally.
We can beat osteoporosis together!
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