My mom was a very healthy active woman for most of her life. She rarely took more than a vitamin or Tylenol. My mom did not die from cancer, heart disease of any other serious aliment. She “only” had osteoporosis! You see, she played golf, never sat down and traveling across the country until age 89 when she missed a step and broke both ankles. Her ankles broke because she had severe osteoporosis. Although she had been diagnosed with osteoporosis 20 years earlier, she did not take the necessary precautions to slow it down. Her broken ankles were the beginning of the end. Despite being in "great shape" for her age, her ankles could not heal properly since her bones where so brittle. As she aged, her vertebrae broke in eight places and eventually she broke five ribs! While trying to keep her comfortable with pain medication, it ended up making her so sick that she eventually fell into a coma and passed away this past March at the age of 93. I wouldn’t want anyone to die in such a way.
I have always been passionate about health and helping people become stronger physically and mentally! After witnessing my mother’s painful death, I am even more inspired to spread the message that there are ways to slow down the progression of osteoporosis. A reminder that women past menopause are at high risk! Here are a the ways to help yourself so you can stay healthy and active longer!
5 Easy Steps to Bone Health
1. Exercise by walking, jogging, playing golf, tennis anything you enjoy that will keep you moving.
2. Weight train using free weights, weight machines or your own body weight will strengthen your bones, build muscle, which protect your bones, and make you feel like an all over bad ass!!
3. Bone Density Test is called a DXA scan. It is a test and is the only way to diagnose osteoporosis before a broken bone occurs. The test is like a CAT scan and takes 5 minutes. You do not have to undress or do anything special, but lie down on the machine while they scan your hip and spine. Please ask your doctor about the scan and get a baseline before age 50.
4. Vitamin D which aides the body’s ability to absorb calcium. 600-800 IU a day
5. Calcium Citrate with vitamin D. Make sure your calcium supplement has citrate which will help make the calcium more readily absorbed. Age 18-50 take 1000 mg. Women over 50 and men over 70 should take 1200 mg daily. If your Calcium Citrate contains vitamin D, no need to take an extra supplement.
Please take care of yourself because no one else will. You have one life to live!
Start where you are, use what you have, do what you can!