Get in the Bone Zone – Optimize Your Bone Health

By: Michelle Miller, Clinical Nutritionist & Rachel Naar, Registered Dietitian

We’ve compiled a list of helpful tips to get you in the zone for bone health. After all, they support us (brain, heart, organs), we should support them!

Got a bone to pick?

  • Perform weight-bearing activities 2-3x/week
    • Climbing stairs/Stair Climber machine
    • Hiking/Brisk Walking
    • Jumping rope
    • Elliptical
  • Ask your physician about a bone density test based on if you are/have:
    • Family history of bone loss
    • Risk factors for osteoporosis
    • A woman over 50
  • If you need a calcium supplement, choose one that contains vitamin D
    • Vitamin D aids in the absorption of calcium

Bad-for-the-Bone Actions

Bone health can be compromised by:

  • Smoking
  • Coffee, tea, soft drinks
    • Caffeine may decrease calcium absorption and contribute to bone loss
  • Drinking excess alcohol
  • High Salt Foods
    • Your body loses calcium through eating foods that are high in sodium
    • Limit processed, canned, and salt added foods
  • Dieting and disordered eating
  • Undereating for athletic training
    • Can result in abnormal hormonal status and compromise bone integrity
  • Absent or missed menstrual periods
    • If you find your periods are irregular, make sure to speak with your gynecologist

If you’d like to learn more about the steps you can take to maintain strong and healthy bones, reach out to our Clinical Nutrition Department by filling out the form below or Call Us Now.

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