Get outside

Get outside
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You can also try to get vitamin D through sun exposure (10 to 15 minutes a day) – the body manufactures vitamin D in response to sunlight. The amount of sun exposure required to produce adequate levels of vitamin D is relatively low. However, many Australians do not have adequate vitamin D levels especially in winter. However, excessive sun exposure, especially without sunscreen, can increase the risk of skin cancer, Dr Abelson says, so supplementation may be preferred.

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Serve yourself soy

Serve yourself soy
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Soy contains not only calcium but also plant oestrogens, and it seems to help maintain bone density. “Just half a cup of tofu contains 400 milligrams of calcium,” Palinski-Wade says. Substitute soy flour for regular flour in recipes from pancakes to cupcakes. Nibble on roasted soybean ‘nuts’ instead of peanuts. Reach for soy cereal and soy cheeses. Make shakes and smoothies with soy milk.

Pop some prunes

 Pop some prunes
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One food that can make your bones 20 per cent stronger is prunes. “Research has shown that eating five to six prunes per day – a little over a serving – may help prevent bone loss,” Palinski-Wade says. “By simply adding prunes on top of your salad, into a trail mix, or enjoying them as a snack, you may be promoting bone health as well as increasing your intake of fibre and nutrients.” Prunes (otherwise known as dried plums) have several nutrients that benefit bones, such as vitamin K, magnesium and potassium.

Read on to learn about the link between complex carbohydrates and fibre.

Eat your onions

Eat your onions
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Another potential bone-boosting food: onions. “One study found that a compound in white onions reduced bone breakdown in animal studies, but this has not yet been studied in humans,” Palinski-Wade says. In the rodent study, those fed one gram of dry onion daily experienced a 20 per cent reduction in the bone breakdown process that can lead to osteoporosis. “Adding onion into the diet can be a great way to boost your intake of vegetables each day, so a potential bone benefit can be even more helpful to overall health,” Palinski-Wade says.

Don’t overdo protein

Don’t overdo protein
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When it comes to protein, stick to the CSIRO recommended daily allowance of 46 grams daily for women, 64 grams for men.  A high protein intake can increase the amount of calcium excreted from the bones, as that’s a natural part of the body digesting calcium. “Diets very high in protein may increase calcium losses in the urine, which can weaken bones over time,” Palinski-Wade says. “Aim to keep your protein intake between 15 and 30 percent of total calories, especially if you are already at risk for osteoporosis.”

 

Skip sodium

Skip sodium
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Too much sodium could lead to needing more calcium, according to the National Institutes of Health, so try to cut back on salt in your food. “A diet excessive in sodium can increase calcium losses in urine, which may weaken bones over time,” Palinski-Wade says. “Aim for 2300 mg of sodium per day or less.” You’ll be amazed by what happens to your body when you cut back on salt.

Too much salt may not be a good thing but did you know there are many clever uses for salt – that don’t involve cooking?

Limit caffeine

Limit caffeine
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Reduce your caffeine intake to the equivalent of three cups of coffee a day, since caffeine also causes the body to excrete calcium more readily. “It’s best to take in less than 400 mg of caffeine daily,” Dr Abelson says. For those at risk of osteoporosis after menopause, Palinski-Wade suggests an even lower amount – 300 mg per day. “In elderly women, high levels of caffeine may predispose them to increased bone loss, especially in the femur,” she says.

Test your bones

Test your bones
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“All women age 65 and older should have a bone density scan (DEXA) to assess their fracture risk,” says endocrinologist Profefssor Heather Hofflich.  “This test assesses the bone density in your spine and your hips, and can help predict your fracture risk by telling you if you have normal bone density, low bone mass (osteopenia) or osteoporosis.” Younger women with risk factors may be screened earlier. Depending on your results, you may be rescreened anywhere from one to 15 years later.

Get measured

Get measured
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Ask your doctor to measure your height on an annual basis, says Dr Lee. Losing a few millimetres or more can be an early sign of undiagnosed vertebral fractures that occur with osteoporosis. “In a vertebral compression fracture, the vertebra, which is weakened due to lower bone mineral density, collapses,” he says. “If there is concern for a vertebral compression fracture, your doctor will examine you and often recommend imaging studies,” such as X-ray, CT, or MRI. The main symptom is pain right in the middle of the back.

 

Quit smoking

Quit smoking
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“Bones are constantly undergoing a complex process of breaking down and being built back up, and smoking affects this process in many ways,” Dr Laude says. “It decreases bone-protecting oestrogen for both men and women, and decreases absorption of calcium.” Dr Abelson says every effort should be made to stop completely to reduce osteoporosis risk.

Check out these mind-blowing ways your body heals after you quit smoking.

 

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