Healthy Bones for Latinas

Did you know that women are at higher risk for bone disease than men? That’s right! And having low bone density, known as osteoporosis, increases your risk of bone fractures. People with osteoporosis tend to have weakened bones in the wrist, hips, and spine. Bone breaks in these areas can be debilitating, painful, and result in long recovery times. But, there is good news: osteoporosis can be prevented, and you can start preventing this disease today!
 Osteoporosis typically occurs in older adults, but signs of early osteoporosis or osteopenia can occur earlier. After the age of 25 you can no longer increase bone density, and your bones are at their strongest. However, you can maintain your bone mass and prevent osteoporosis. Here are a few easy things you can do now to prevent osteoporosis and protect your bones:
 First, eating and drinking foods rich in calcium and Vitamin D promotes bone health. Foods such as yogurt, cheese, fortified cereals, and leafy greens are excellent choices for maintaining bone density. Also, drinking milk and fortified juices can promote bone health as well. Eating a balanced, healthy diet is essential for preventing osteoporosis.
 Second, participating in physical activity that is both weight bearing and includes strength training will help maintain your bone mass. Weight bearing exercises include walking, climbing stairs, and dancing. Likewise, building strength through lifting weights or performing body weight exercises like squats or pushups will increase muscle mass and keep your bones healthy.
 Third, cutting back on alcohol and smoking are not only good for overall health, but they are also important for bone health. Drinking too much and any amount of smoking can decrease bone density. And drinking alcohol can increase your risk of falling and injuring your bones. Avoiding alcohol and smoking altogether can decrease your chance of developing osteoporosis.
 Fourth, practicing fall prevention is a great way to prevent bone breaks. Fall prevention begins with participating in balance exercises, such as standing on one foot or standing on balance boards. Improving your balance can decrease your chances of falling and breaking bones.
 Lastly, don’t forget about safety. Wearing seatbelts in cars can protect you from unnecessary injury. Not wearing your seatbelt can increase your chance of breaking bones. After broken bones heal, they can be weaker and more vulnerable to breaking again. Remembering to wear your seatbelt is an easy way to avoid injury.
 Remember osteoporosis does not have to happen to you or your loved ones.  Start preventing osteoporosis today! Please visit the National Osteoporosis Foundation for more information on osteoporosis in both English and Spanish <a href="http://www.nof.org/">http://www.nof.org/</a>.

Author

Kari Wasilenko