May is National Osteoporosis Prevention Month and here are a few facts and tips to help you prevent osteoporosis. Osteoporosis is a disease in which bones become fragile and are more likely to break.
Did you know that 10 million Americans are estimated to have osteoporosis?
Did you know that approximately 24 percent of hip fracture patients age 50 and older die in the year following their fractures?
Did you know that 20 percent of those with osteoporosis are men?
We are never too old or too young to improve the health of our bodies, including our bones. Now is the time to adopt new habits or continue your current healthy behaviors to improve bone health for the rest of your life. You can help prevent osteoporosis by getting enough exercise, eating foods that can help prevent osteoporosis.
Foods to help prevent osteoporosis
Dairy products. Dairy products such as low-fat and non-fat milk, yogurt and cheese are good choices. If you like these foods, it's an easy way to get calcium. It's important to try to get enough calcium from the foods you eat; sometimes supplementation may be necessary to get all the calcium needed.
Vitamin D is very important because it helps your body use calcium. The milk you buy in the grocery store usually has vitamin D added to it. Other food sources containing Vitamin D are fatty fish like salmon, mackerel or sardines, shitake mushrooms and eggs.
Fish. Canned sardines and salmon (with bones) are good ways to get calcium. You can also get calcium from eating canned shrimp.
Fortified foods. Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. This is a great way to get more calcium and vitamin D intake daily. Read the food labels to find how much of each nutrient the food contains.
Fruits and vegetables. Several studies have linked higher intakes of fruits and vegetables with better overall health and improved bone health. It is not entirely clear why fruits and vegetables promote healthy bones. Some scientists believe that fruits and vegetables contain certain nutrients that are beneficial for bones. Some examples of these nutrients are:
Calcium. Sources include collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.
Magnesium. Sources include spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.
Potassium. Sources include tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.
Vitamin C. Sources include red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, Brussels sprouts, papaya and pineapples.
Vitamin K. Sources include certain dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and Brussels sprouts.
More research studies will help us to better understand the link between eating fruits and vegetables and bone health.
Muesli mixed with yogurt and fruit packs in the nutrition and satisfies all morning long.
1 serving: 1-1/4 cups
Active time: 10 minutes
Total time: 10 minutes
1/2 cup nonfat or low-fat plain yogurt
1/2 cup blueberries, fresh or frozen (thawed)
1/4 cup diced apple
1/4 cup diced banana
1/4 cup unsweetened muesli
1-2 teaspoons honey or pure maple syrup
1. Stir together yogurt, blueberries, apple, banana, muesli and honey (or maple syrup) to taste in a bowl.