5 Secrets to Boost Bone Health

Dec, 2015, Andamans

Mamani had a long desire to visit the Andamans. In Dec 2016 we decided to make a family trip. She was enjoying the hotel stays, visit to Portblair, Havelock, Neil island. She was excited to visit the beaches, the boat rides, exotic meals and road side shopping. She was having a good time – she was living her dreams. She did not mind the strenuous road and ship rides. Her knees were damaged, she was limping but she was enjoying the trip. We were happy to see her happy.

Till we reached Diglipur.

She tripped on the way to the dining room. This trip would be nothing for a person who walks with confidence but for a person whose knees are damaged, a minor trip can result in disaster. Moreover, her bones were brittle.

She fell and broke her arm! The dream she was living came to an abrupt stop.

It is estimated that over 200 million women worldwide suffer from osteoporosis.

Part of being a woman is to pay close attention to your bone health throughout your life.One is.. It is smaller and thinner than a man’s and second as you approach menopause your ovaries produce less estrogen. Due to a decrease in estrogen production after menopause, women’s bodies are less able to retain calcium from dietary sources leading to loss of bone density and brittle bones.

Do you want to live a fulfilling life? Do you want to live the life of your dreams regardless of your age? Do you want to travel the world? Do you want to dance?

If so, then take care of your bones. Here are the top 6 secrets you need to know to enhance your bone health:

Secret #1: Start young! Do not wait till you hit menopause to start seeing symptoms and then wake up to start working on your bones. It would be late by then already. If not earlier, start at least at 40 so you have 10 good years of strong bone foundation.

Secret #2: Start exercising: Regular exercising has shown to improve bone health.

Secret #3: Do the right exercises. Just exercising is not enough. Some exercises are better suited to improve bone health. For example resistance training, strength training, impact exercises like jogging or sprint running, stair climbing are better than walking, swimming or cycling when it comes to enhancing bone health. However, depending upon your condition some impact exercises may be contraindicated for you. Work with your doctor,  physio and your fitness coach to build the right exercise regime for yourself.

Secret #4: Have a calcium rich diet: Include dairy products, fish such as sardine and salmon, green leafy vegetables like broccoli, beans etc.

Secret #5: Increase Vit D intake:  Vit D helps to absorb calcium. Fatty fish, eggs are good sources of Vit D and be under the sun for 15-20 mins everyday.

Secret #6: Reduce coffee intake: Coffee increases the rate at which calcium is excreted by your body and reduces the rate of calcium absorption in the intestine. So reducing coffee intake is advised.

Do not ignore your bones for a healthier and happier future.

Women’s Health Mastery is a program designed for Women that helps women to take complete control of their health.  To know more please visit: https://navitae.newzenler.com/courses/starterkit

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/
  2. https://pubmed.ncbi.nlm.nih.gov/6255005/#:~:text=We%20conclude%20that%20estrogen%20treatment,hydroxylase%20by%20increased%20serum%20PTH
  3. https://www.webmd.com/osteoporosis/bone-strength-exercises
  4. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-12

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