Lifestyle and lifestyle choices – these terms reflect the way we live. For example, we make lifestyle choices about the activities we participate in, our attitudes about things, the way we behave, our habits and the values we cherish. Lifestyle, in other words, is how we choose to live our lives. How we choose to live our lives impacts many things in our world – bone health is one of them.
The good news is that even if we are genetically predisposed to osteoporosis, we can positively affect our bones through diet and physical activity. Following a good bone health plan is a lifelong mission. From a very early age until we take our last breath, our bones are developing and remodelling. During our younger years, we build more bone then we lose. As we age, this reverses and eventually we lose more bone then we build. Throughout our lives our bones need proper nourishment to be their strongest and maintain optimum in density and quality.
Certain lifestyle choices can negatively affect our bone health. Bad habits such as smoking and excessive drinking, lack of exercise, low intake of calcium and vitamin D all influence our bones.
I have found it helpful to create a Bone Health Plan. You may wish to try this. A Bone Health Plan serves as a guide and reminder for you of optimum lifestyle choices that will facilitate strong bones. We will have to live with the lifestyle choices we make. The sad reality is our poor choices related to bone may not show up for many years!
A well-balanced diet should provide your body with the necessary fats, carbohydrates, proteins, water, mineral salts and vitamins. The American and Canada food guides are designed to help ensure all nutrients are obtained in a proper balance to meet our basic nutritional needs. However, sometimes genetics or lifestyle may require you address one area specifically. If you are at risk of osteoporosis and fracture it is very important that you ensure you calcium and vitamin D intake are adequate. The calcium intake chart in The Osteoporosis Book will give you an easy way to assess your calcium intake. Should you need to supplement your diet there are tips on calcium and vitamin D rich foods to add or substitute in your diet. If you are unable to get the necessary amount through your diet there is information on what to look for when choosing a supplement.
The importance of physical activity on bone health is well recognized. Weight-bearing exercise is an effective approach to bone health because the bone responds to weight-bearing by increasing in strength. Activities such as walking, dancing, climbing stairs and cross-country skiing may all help to maintain or improve your bone density. The Osteoporosis Book offers a way to assess your level of fracture risk and suggests how you might go about choosing a routine or program that is right for you.
The recommended starting level of physical activity for most people is fifteen to thirty minutes per day. Plan a schedule of at least 3 times per week. For a cardio work out you may need a minimum of 3 times per week for at least 30 minutes. Some experts say for cardio exercise it should be five to six times a week and combined with weight training.
Managing a chronic disease such as osteoporosis is now a collaborative effort that requires communication among doctors, pharmacists, dietitians, physical therapists, nurses, the patient and their family and friends. Research show that people do better if they participate in their own care. Together your personal bone health care plan can be created.
The recommended starting level of physical activity for most people is fifteen to thirty minutes per day.
Your Bone Health Plan binder or file might include your daily exercise routine, dietary requirements, medication calendar, and a journal or diary of events and impressions. It should have a place for your permanent records such as your medical history, appointments, tests and healthcare providers.
The Osteoporosis Book provides suggestions and encouragement on this approach. The book offers suggestions on preparing for your appointments, developing a management plan, keeping records and a journal or diary that can all aid in increasing your comfort with this new and empowering approach to health care. As well it provides suggestions on how to adapt your daily movements and activities, daily living tasks and how to manage pain through lifestyle and the use of both non-medication techniques and where appropriate, medication.