By Cathy Renkiewicz, PT, DPT, GCS, CEEAA
Did you know...? Our bone density decreases every decade by 10% for women and 3% for men. And women lose up to 20% of their bone density in the first 5-7 years of menopause.
Here are FOUR things you can do to help support heathy bones:
Be sure to get the recommended amount of calcium and vitamin D. Both are needed to health your bones stay strong.
Eat a diet full of plenty of calcium-rich foods, such as yogurt, soybeans, tofu and salmon. Also include foods high in vitamin D such as egg yolks, fatty fish, liver, and fortified milk.
Engage in regular weight-bearing and muscle-strengthening exercises. Strength training not only slows bone loss but may even build stronger and denser bones because of the tugging and pushing on the bone that occur when you perform the exercise. Weight-bearing aerobic exercise like walking and running are great as well!
Avoid high amounts of caffeine and salt, both of which may contribute to bone loss.
If you’re concerned about bone loss and osteoporosis, talk to your healthcare provider. Together, you can assess your personal risk and come up with a treatment plan. We have physical therapists who specialize in bone health and can help you structure an effective and safe exercise program. Physical therapy is like milk, to quote the old commercial, “It does the body good.!” Schedule your appointment today.