This Sunday marks World Osteoporosis Day, a day that has a particular which means to my household. Years in the past, my grandmother was identified with debilitating osteoporosis as a consequence of years of smoking. Shortly after we realized this information, my mom and the opposite girls in our household started taking their very own bone well being very severely. Bone scans, rising dietary calcium, consuming prunes (yes- consuming 5 to 6 prune every day has been proven to assist stop bone loss!), including resistance train to their exercise routine- you identify it, they did it. But the lads in my household appeared principally unaffected. That’s as a result of most males (and I see this in my follow too) don’t really feel they’re in danger for low bone density or osteoporosis. But that’s truly not true. One in each 4 males over the age of 50 will undergo a fracture as a consequence of osteoporosis. And I do know this primary hand as a result of the illness hit very near residence.
A couple of years in the past, my dad, who’s bodily lively and has by no means smoked, had a bone scan. He went as a result of my mom and I have been involved after he had been on protein pump inhibitors for years as a consequence of acid reflux disease. To our shock the outcomes confirmed he had osteoporosis. An lively, wholesome man with nearly no danger elements! If we hadn’t pushed him to go for a scan, he in all probability would have by no means recognized about his prognosis till he suffered a fracture. And that’s the case for many males. Women are sometimes inspired by their healthcare practitioners to have bone density scans after the age of 50. And these scans are normally how low bone density and osteoporosis are found. Yet in males, this suggestion is much much less frequent. It sometimes isn’t till a fracture happens that a screening even takes place.
This World Osteoporosis Day I need to increase consciousness about bone well being for everybody – each man and girls – who’s in danger. As a mother to 2 younger boys, I’m all the time centered on their future well being. Knowing that osteoporosis can affect them simply as simply because it might my daughter makes me need to ensure we’re implementing behaviors now that may maintain their bones wholesome for all times. That’s why I needed to share my prime suggestions for sturdy bones for women and men with you as we speak. These are the precise suggestions I share with my shoppers, my father, and all the males in my life who I really like & need the very best for.
Top Tips to Prevent Osteoporosis in Men and Women
- Make certain to carry out weight-bearing train at the very least twice per week
- Aim to eat 1000mg of calcium (1200mg of calcium/day for these age 51+) from principally dietary sources every day
- Consume ample vitamin D day by day from each meals and/or dietary supplements (the RDA for vitamin D is 600 IU/day and 800 IU/day for these age 71 and older)
- Eat 5 to 6 prunes each day
- If you smoke, stop
- Limit alcohol to no multiple drink per day (for ladies) or two drinks per day (for males)
- Aim to restrict your sodium into to 2300mg per day or much less
Think it’s exhausting to eat 5 to 6 prunes per day? Think once more! Prunes are so versatile it may be extremely straightforward to suit them into any meal plan. You can take pleasure in them alone, pureed as a sugar different in your favourite baked good, and even mix them right into a morning smoothie. One of my favourite methods to slot in extra prunes into my weight loss program (and a favourite of my dad’s as nicely) is with a crunchy, candy path combine that you could take with you on-the-go.
Whether you want a snack on the workplace, within the automotive, or a dessert at night time, this path combine will fill you up and fulfill your candy tooth all whereas selling stronger bones. You can get extra prune recipes by visiting Sunsweet.com
Nutty Chocolate Prune Trail Mix for Stronger Bones
This candy & salty path combine is the right snack for constructing stronger bones whereas filling up on fiber
Calories: 244 kcal
pistachios, shell eliminated, unsalted
sunflower seeds, unsalted
air popped popcorn
PlumSweets Chocolate Covered Plums
Mix all elements collectively. Serve and luxuriate in!
Nutrition Facts (per serving)
Total Servings four
- Serving Size 1/four recipe
- Calories per serving 244
- Fat 14 g
- Cholesterol 0mg
- Sodium 14mg
- Carbohydrates 25g
- Fiber 5g
- Sugar 11g
- Protein 9g