There are two common bone-related diseases: osteopenia and osteoporosis.
Osteopenia is a condition when your bones are weaker than normal. The maximum amount of bone the body is programmed to build during one’s lifetime is known as peak bone mass. Failure to attain the peak bone mass can lead to osteopenia. Diagnosis of osteopenia usually shows no symptoms, unless the condition progresses to osteoporosis. Osteoporosis occurs when our bones are so weak; they become brittle from minor events such as bending over, coughing or a fall.
Both conditions can be attributed to unhealthy habits such as: lack of enough calcium in the body, little to no physical activity, smoking, too much alcohol consumption and a large intake of carbonated drinks.
When our bones density decreases, it causes our bones to get weak and become more fragile making them easier to break. Like many other diseases osteopenia and osteoporosis can be treated, prevented and even reversed. Some things we can do include:
- Getting enough exercise (i.e. lifting weights/strength training). Lifting weights increases our bone density, which makes our bones nice and strong
- Quit smoking. Tobacco absorbs calcium that is stored in the body
- Limit your consumption alcohol and carbonated drinks. They also absorb calcium that is stored in the body
- Increase your intake of calcium
Since our body doesn’t produce its own calcium and yet is a very important mineral, the best, safest and most natural way to do this is by eating foods that are high in calcium; it is one of the easiest ways to support our bone health. The most common way to get calcium through food is through dairy products such as milk and cheese. This may not be the best option for those with a lactose sensitivity/allergy, or those following a vegan diet.
Did you know that there are a number of plant-based and non-dairy foods that are also rich in calcium? These ingredients include leafy greens, fish and different kinds of nuts. To find out more about these different types of foods, how to prepare them, and some recipes you can try to include them in your daily diets, join my 5 -day Calcium-Rich Salad Challenge. Here, you get a FREE workbook about the benefits of calcium, explore food options that are high in calcium, and provide sample salad recipes you can try that can health support the health of your bones and increase your intake of calcium.
The workbook and recipes are delivered straight to your email. And did I mention that this is all FREE! Sign up for the challenge here!
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