Words on Wellness

Guest Column
Kelsey Salow
Human Sciences Specialist, ISU Extension & Outreach

National Osteoporosis Awareness Month

     As we age, we begin to lose more bone than we build. This increases the risk of osteoporosis, a bone-thinning condition that can cause fractures or broken bones.

     Getting enough calcium in your diet can help you reduce your risk of osteoporosis.

Calcium Rich Foods

     Many foods are great sources or calcium. Dairy products like milk, yogurt, and cheese contain calcium. If dairy isn’t a major part of your diet, you can find calcium in green vegetables like broccoli, Brussels sprouts, collards, and kale. Another option is foods fortified with calcium (e.g. fortified orange juice, cereals). Look for over 10 percent Daily Value of calcium on nutrition facts labels.

Other Ways to Reduce Osteoporosis

     • Being physically active for 30 to 45 minutes a day and limiting sedentary time can increase your bone density and keep your bones strong.

     • Get enough Vitamin D. Vitamin D helps your body absorb more calcium from the diet. Your body can make Vitamin D by getting about 15 to 20 minutes of sunlight. You can also get it in fatty fish like salmon and in fortified dairy products.

Need a Workout Partner? Check out the Spend Smart. Eat Smart. Physical Activity Videos.

     The Spend Smart. Eat Smart. website has new physical activity videos. These are a great way to learn some new exercises. They can even serve as your virtual workout partner. They allow you to explore several types of workouts.

     Like any good workout partner, these videos will also supply you with motivational tips to keep you going.

     Go to spendsmart.extension.iastate.edu/video-category/physical-activity/ to check them out.


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