Q: I am in my mid-30s and work in an office. Should I be worried about osteoporosis?
A: Yes, this is a good question and you are at the right age. Osteoporosis prevention and treatment is a multi-faceted issue. Here are some ideas to prevent Osteoporosis which is the thinning of bone tissue and loss of bone density over time.
Consider adding strength and resistance training to your work outs. Weight bearing exercise is important but many do not realize that adding the strength and resistance training may be just as important.
It is recommended to incorporate this type of training two to three days per week with weight bearing an additional two to three days per week.
Get some sun shine. Although we have to be careful about skin cancer risk, 10 to 15 minutes per day of sunshine can help stimulate the amount of Vitamin D we need for bone protection.
Consider taking a walk at lunch. Not only can it help with our bones but being outdoors also can elevate a person’s mood and beat the mid-day blues.
Include not only dairy in your daily routine, fruits and veggies are essential, specifically dark green veggies. A diet high in acid-containing foods can cause a loss of calcium and can damage bones.
Fruits and veggies contain alkali buffers that can help to combat the acid. Dark green leafy veggies also are traditionally higher in calcium.
Eat enough lean sources of protein and be cautious of strict dieting.
Excess weight can be concerning for stress on bones but losing weight should be slow, consistent and based on healthy eating (without restricting entire groups of food) and include daily exercise.
Consider osteoporosis screening to get more specific advice based on your own risk factors.
For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.