CHANGES TO MAKE FOR HEALTHY BONES

CHANGES TO MAKE FOR HEALTHY BONES

from the article "Is Exercise Weakening Your Bones?"
By the Osteoporosis and Related Bone Diseases National Resource Center
Published January 24, 2011

What changes can I make to improve my bone health?

If you recognize some of these signs in yourself, the best thing you can do is make your diet more healthful. That includes consuming enough calories to support your activity level.

If you’ve missed periods, it’s best to check with a doctor to make sure it’s not a sign of some other problem, and get your doctor’s help as you work toward a more healthy balance of food and exercise. Also, a doctor can help you take steps to protect your bones from further damage.

My friend drinks a lot of diet sodas. She says this helps keep her trim. Is that true?

Girls and women who may be dieting often drink diet sodas rather than milk. Yet milk and other dairy products are a good source of calcium, an essential ingredient for healthy bones. Drinking sodas instead of milk can be a problem, especially during the teen years when rapid bone growth occurs.

If you (or your friend) find yourself drinking a lot of sodas, try drinking half as many sodas each day, and gradually add more milk and dairy products to your diet. A frozen yogurt shake can be an occasional low-fat, tasty treat. Or try a fruit smoothie made with frozen yogurt, fruit or calcium-enriched orange juice.

My coach and I think I should lose just a little more weight. I want to be able to excel at my sport!

Years ago, it was not unusual for coaches to encourage athletes to be as thin as possible for many sports (e.g., dancing, gymnastics, figure skating, swimming, diving and running). However, many coaches now realize that being too thin is unhealthy and can negatively affect performance.

It’s important to exercise and watch what you eat. However, it’s also important to develop and maintain healthy bones and bodies. Without these, it won't matter how fast you can run, how thin you are, or how long you exercise each day.

MY THOUGHTS

milk instead of soda? that doesn't sound like fun. but osteoporosis will take the fun out of your life. so, better think this over.