Bone Up to Fight Osteoporosis

Saturday, October 20 was World Osteoporosis Day. Launched in 1996 by the UK’s National Osteoporosis Society, it’s been organized by the International Osteoporosis Foundation since 1997. Now people in 90 countries take part in activities that teach them about osteoporosis.

If you think that osteoporosis is a disease that afflicts older women, you’re only partially right. Osteoporosis will cause a bone fracture in at least one in three women and one in five men over the age of 50 worldwide this year.

Fractures are a serious matter for seniors. Thirty-three percent of older adults who break their hips lose their ability to live on their own within one year of suffering the fracture. And even more sobering, at least one in five will die in the year following a hip fracture.

The good news is that simple steps can keep our bones healthy and strong.

Supplements for strong bones

Calcium; vitamins C, D, and K; and other nutrients are essential for building and maintaining strong bones.

Exercise to build bone

By staying active and participating in weight-bearing activities, we can slow down bone loss. A variety of fun activities can keep us fit and our bones healthy:

• walking
• hiking
• running
• weight training
• yoga
• dancing
• jumping rope
• stair climbing
• tennis

Lifestyle tips

Follow these lifestyle tips every day to strengthen your bones:

• Eat a variety of colours of organic fruits and vegetables.
• Eat high quality organic protein.
• Eat foods rich in essential fatty acids (fish, leafy vegetables, nuts, and seeds) to protect the bones from free radical damage.
• Walk for at least 20 minutes.
• Improve your balance through Pilates, yoga, or tai chi.
• Build your muscles by weight training three times a week.