Osteoporosis is a condition in which bones become fragile and brittle, leading to an increased risk of fracture. In fact, approximately one in five women over age 50 will have an osteoporotic fracture in their lifetime. It is more common in women than men, but anyone can develop it, in some cases even young people. While good bone health starts in childhood, it’s never too late to make positive changes. It's important to know that you can support your bone health and help prevent osteoporosis by maintaining a healthy lifestyle—and self-care plays an important role in doing so!
Savor the Flavor –– Nourish Your Body with Delicious Bone-Healthy Foods
The Bone Health & Osteoporosis Foundation (BHOF) recommends eating a balanced diet with plenty of fruits and vegetables. You should also get enough calcium-rich foods because calcium is a bone-building mineral. According to BHOF, people aged 51 and above should eat 1,200 milligrams of calcium daily. This number increases if you don't get enough vitamin D in your diet. Vitamin D helps the body absorb calcium, the building material for bones. For those 50 and older, recommended vitamin D consumption is 800-1,000 international units (IU) per day.
Getting creative in the kitchen can be an enjoyable and beneficial form of self-care. Smoothies and teas are excellent choices for incorporating bone-healthy ingredients, such as leafy greens, berries, and calcium-rich milk or yogurt. Adding in new spices like turmeric or cinnamon can also have anti-inflammatory properties. Additionally, exploring new recipes that incorporate bone-healthy foods such as salmon, nuts, and seeds can provide a tasty and nutrient-dense way to support bone health while also promoting overall well-being.
Bust a Move to Boost Your Mood –– and Your Bone Health
Physical activity is an integral part of a healthy lifestyle and can help to improve bone health while offering a host of other benefits. Training daily, at a level deemed appropriate by your healthcare provider, can help reduce the risk of falls, improve circulation, release feel-good hormones, and make you more balanced.
The Centers for Disease Control (CDC) recommends exercising at least 150 minutes weekly. Weight-bearing exercises are particularly important because they put stress on bones, stimulating their formation and growth. Some examples of weight-bearing exercises include walking, jogging, running, dancing, hiking, and tennis. Muscle strengthening exercises, or resistance exercises, involve moving your body, a weight, or another form of resistance against gravity. These exercises can include lifting weights, operating weight machines, or using elastic exercise bands.
If you’re looking for a calming and more gentle physical practice that focuses on both the mind and body, consider yoga. With its blend of physical movements, postures, controlled breathing, and meditation, yoga offers a distinctive approach to enhancing both mind and body.
Self-Care and Resilience for Strong Bones and Stronger You
When you take time for self-care, you become more resilient. It's not just about having strong bones. Self-care also strengthens the body and mind in ways that make you better at dealing with other challenges in life. For instance:
Exercise improves immunity and helps prevent other diseases like diabetes and heart disease, making us feel good, too!
Eating well increases energy levels so we can enjoy being active more often (or longer).
Relaxation techniques such as meditation or yoga help reduce stress which reduces inflammation throughout the body, including bones.
Self-care is the foundation of self-reliance. Being self-reliant means taking charge of your health and wellness on your own terms, so that you can tackle life's challenges with confidence and resilience. It's about cultivating good health so that you can be your own best advocate. This means having the skills and knowledge to care for yourself and your loved ones, even when unexpected situations arise. By practicing healthy living habits, you can maintain a sense of balance and strength, so that you can face whatever comes your way with greater ease and confidence.
Self-care for Life
As you've probably heard, your bones and the rest of your body are connected. The same goes for your mind and body – interconnected systems that work together to keep us healthy. This means that interventions that can improve bone health may also lead to better mental health and vice versa!
If you're looking to improve your bone health and overall well-being, you can start by improving your diet and getting more physical activity. But it's also important to take care of yourself mentally and emotionally because when we feel good about ourselves, our bodies will respond in positive ways, too.