Bone health is important for everyone, but especially for women. In menopause, estrogen levels fall, which can lead to a loss of bone density. Women also have an increased risk of osteoporosis, a bone disease where bones become weak, brittle and lose density over time. This makes bones more prone to fractures.
Here are some everyday ways you can help keep your bones strong:
Get enough nutrients for bone health. Bones require many nutrients to help keep them strong. Important bone-supporting nutrients include protein, calcium and vitamin D, which are found in canned salmon and dairy foods such as milk, cheese and yogurt.
Bones also require boron, copper, manganese, potassium and vitamin K. You can support your bone health by eating foods that have all five, like California prunes.
• Boron is a trace element that plays a role in calcium metabolism and the growth and maintenance of bone tissue.
• Copper is a mineral that plays a role in making collagen, which gives bones strength, stability and flexibility.
• Manganese is a mineral that helps bone regenerate and maintain strength.
• Potassium is a mineral that helps prevent excess acid from leaching calcium out of bones.
• Vitamin K is a vitamin that activates a protein called osteocalcin, which helps build bone.
Engage in weight-bearing exercise. While all exercise is good for your health, your bones specifically benefit from weight-bearing exercise. That refers to any activity that forces your body to work against gravity while you are standing or moving on your feet. Examples are walking, running, dancing or playing tennis. It also includes strength training exercises such as weightlifting, squats and lunges. Weight-bearing exercise is especially important for bone health because it stimulates bone-forming cells and helps build and maintain bone density.
Tip: While biking and swimming are great exercises for your heart, they’re not weight-bearing, so they aren’t beneficial for your bones. If your main exercise is biking or swimming, make sure to add some walking or hiking into the rotation to protect your bones.
Bone loss is a serious issue for women, and the risk of osteoporosis is very real. You can take simple, intentional steps to support your bones. Learn more about supporting bone health at californiaprunes.ca.
— News Canada
