My mother is in her 80's and her last bone density test showed her bones are weakening. This is not good because if she fell she would probably break a bone and it would be very difficult for her body to heal. Her friend fell last month and broke her hip and is still in the hospital. If the bones become too weak bending over or even coughing could cause a fracture.
The sad thing about osteoporosis is that it doesn't show any symptoms until it is too late. Osteoporosis according to WebMD.com is defined as too much bone breaking down and not enough new bone is being built back up.
Not getting enough calcium in the diet is the number one factor that leads to osteoporosis however there are other factors also such as smoking, not enough weight-resistant exercise and decrease in estrogen. The Mayo Clinic advises that women between the ages of 18 and 50 should be getting 1000 mg of calcium a day and that amount increases to 1200 mg after age 50.
Getting enough calcium can be tough especially for those who don't like milk but now there are many products that are calcium fortified such as orange juice and morning cereals.
Here are just a few calcium rich foods to help fight against osteoporosis:
2 oz Swiss cheese - 544 mg
1 cup yogurt - 400 mg
2 oz cheddar cheese - 408 mg
1 cup milk - 300 mg
1 cup cooked spinach - 240 mg
1 cup cooked broccoli - 180 mg
1 cup ice cream - 176 mg
1 slice cheese pizza - 144 mg
Blueberry Spinach Smoothie
1 cup raw spinach - 30 mg
1 cup frozen blueberries - 9 mg
1 banana - 6 mg
1/2 cup milk - 150 mg
6 oz blueberry yogurt - 200 mg
total calcium - 395 mg
Smoothies really are a great way to start your day. Besides the calcium they can be packed full of all kinds of nutrients depending on what you put in it. You can find tons of smoothie recipes on Pinterest. I've pinned a few of my favorites on my Health and Fitness board. Click on the link to see the ones I like.
Health is something we should all work on and never take for granted.
I hope you all have a great and healthy day.
Thank you for stopping by