Exercise for bone health

Exercise for bone health
November is Osteoporosis Month, and we’ve got bones on our minds. It’s never too early (or too late) to take the health of your bones seriously. Here are four tips to consider, this month and every month.

  1. Increase your calcium intake. When your body doesn’t get enough calcium from food or supplements, it takes it from your bones. Sources of dietary calcium include: dairy products, leafy green vegetables, fish, tofu, almonds and sesame seeds. A good quality calcium supplement, like our Calcium & Magnesium 2:1, is a convenient way to get the essential bone-healthy nutrients and minerals you need.
  2. No smoking and less drinking. Smoking reduces blood flow to the bones. That reduction slows the production of bone-forming cells and reduces your ability to absorb calcium. Consuming more than 2-3 alcoholic beverages per day has also been linked to an increased chance of osteoporosis.
  3. Get moving. Fortunately, weight-bearing exercises can help. Physical activity builds strong bones when you’re young and helps maintain healthy bones as you age. Popular weight-bearing exercises include walking, jogging and tennis. With regular exercise your bones will adapt, building cells and increasing in density to help protect them from damage.
  4. Test your bone density. Visit your doctor for bone mineral density testing to determine the extent of your bone loss. Your medical professional may prescribe medications to help prevent and treat bone loss. Your doctor can also recommend how frequently you should repeat bone density testing.

For more information about Osteoporosis Month, osteoporosis risk factors, prevention, and treatment options, visit osteoporosis.ca.