Abbotsford News
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Friday, March 30, 2018 A21
ADULTLiving A B B O T S F O R D ’ S
SOCIAL
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HEALTH
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WELL-BEING
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LIVING LIFE TO THE FULLEST
t for hy DieDiet HeaAltHealthy nes! Healthy hy BoBones alt Hefor larly:
to eat regu Here’s a list of foods ✔ DAIRY
Cheese Cow or goat milk Plain yogurt
✔ FISH
Swordfish Cod liver oil Sardines Canned pink salmon Sockeye salmon Canned tuna Red snapper
✔ FRUITS & VEGETABLES
Artichokes Bok Choy White mushrooms Kale (cooked)
Squash (Butternut or acorn) Figs (dried) Kiwis Oranges Grapefruit Snow peas (cooked)
✔ OTHERS
Roasted almonds Beans (soy or white) Hummus Egg yolks Soy or almond milk Enriched margarine Chickpeas Tofu
How women can protect against osteoporosis A bone disease that occurs when the body loses too much bone, makes too little bone or both, osteoporosis can be debilitating. According to the National Osteoporosis Foundation, osteoporosis is responsible for two million broken bones each year, a figure that experts predict will rise to three million by 2025. While anyone can suffer from osteoporosis, women are more likely than men to develop the disease. Studies suggest that while up to one in four men age 50 and older will break a bone due to osteoporosis, one in two women age 50 and older are likely to suffer such a fate. The National Osteoporosis Foundation notes that osteoporosis is often referred to as a silent disease, with many people not even realizing they have it until they suffer a fracture. Because of the silent nature of osteoporosis and their increased vulnerability to it, women may want to take the
following measures to protect themselves against this potentially debilitating disease. ■ INCLUDE AMPLE CALCIUM AND VITAMIN D IN YOUR DIET. Both calcium and vitamin D are vital to building strong, dense bones and keep bones strong and healthy as the body ages. The body can get vitamin D from sunlight and supplements or multivitamins. Vitamin D is naturally available in just a few foods, such as fatty fish like wild-caught salmon or tuna. ■ INCLUDE WEIGHT-BEARING AND MUSCLESTRENGTHENING EXERCISES IN YOUR EXERCISE ROUTINE. Weight-bearing and muscle-strengthening exercises help women build and maintain bone density. Weight-bearing
exercises include dancing, high-impact aerobics, jogging/ running, and tennis, among others. Muscle-strengthening activities include weightlifting and elastic band exercises. The National Osteoporosis Foundation notes that certain positions in exercises such as yoga and pilates may not be safe for people with osteoporosis or those at increased risk of broken bones. Speak to a physical therapist about which positions or exercises to avoid. ■ PAY ATTENTION TO THE BEVERAGES YOU DRINK. It's not just the foods you eat that can help or hurt you in the fight against osteoporosis. Heavy consumption of alcohol can contribute to bone loss, while drinks that contain caffeine, including coffee, tea and sodas, can decrease calcium absorption and contribute to bone loss as well. Drink alcohol and caffeinated beverages in moderation.
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