We know diet and exercise are completely cliché when it comes to New Year’s resolutions. However, they are a great way to commit to maintaining your bone, and of course, overall health. So now that the ball has dropped and the confetti has been swept away, make good on your resolution for a healthier you.
Here’s some suggestions for resolutions that will make a positive impact on the year ahead:
Nosh nutritiously – You are what you eat. Processed food and sugar can sabotage your health and actually weaken your bones. Foods high in vitamin D are essential for providing your body the ability to absorb calcium. Fatty fish, egg yolks, cheese and vitamin D-fortified foods like cereal, dairy products and orange juice are all great sources. Boost your calcium intake by adding leafy greens, fish, such as sardines and rainbow trout, and foods fortified with calcium. Salmon is a great option for both vitamin D and calcium. Start eating foods that will bolster your bones and keep osteoporosis at bay.
Get physical – Physical activity helps build strong bones when we are younger. As we age, we run the risk of osteoporisis, a disease that weakens the bones and makes them more susceptible to breaking. That’s why it’s important to continue exercising to maintain healthy bones. Strengthen your bones with weight-bearing exercises like walking, jumping rope, tennis and dancing. Increasing the weight placed on bones while exercising makes them work harder and increases bone density. Jazzercise, Prancercize or just plain aerobicize your way to better health and stronger bones.
Lose the extra lbs – Extra weight places more stress on your joints. In fact, obesity is a key contributor to osteoarthritis, a joint disease that results in painful wear and tear typically affecting the hips and knees. Maintaining a healthy body weight is important because each pound puts about five pounds of pressure on your knee joints.
Don’t worry be happy – Stress can wreak havoc on your health . . . and bones. According to a study by the Journal of Clinical Endocrinology and Metabolism, higher levels of the hormone cortisol, commonly known as the stress hormone, decreases bone mineral density. To combat stress, get plenty of rest, take time for yourself, learn to say “no,” identify unrealistic expectations and laugh more. So put down that never ending to-do list and turn on “I Love Lucy” reruns because sometimes laughter really is the best medicine.
Resolutions can be hard to stick with so take it slow and start with small changes. Practicing healthy habits daily can ultimately lead to a long-term healthy lifestyle. Have questions? We’d be happy to schedule a consultation! Call us at 618-288-9460. You can also visit www.c4ao.com for more information.