Do you remember the last time you went to the doctors to check your health? What about that pain in the wrist, knee or back that is been bothering you for a while now? I bet you all have been ignoring it, I am the same. Unfortunately, a year ago a bad movement hurt my knee and, since then, I had to take some steps to get it better. I found out that my legs, calf and butty were not strong enough to support all the movements of my body hence my knees had to step up and carry all my weight!
I started a good physio program and improved my supplements intake to get stronger bones, joins and muscles. I did not want to stop playing with my kids, running around and chasing them and I was not willing to give up my gym workout! But most of all I did not want to hear the GP saying ” You have developed osteoporosis” .
May is Osteoporosis month, so I hope you find this little research of mine helpful and stop being so stubborn and pay attention to your health now!
A healthy YOU is what your kids need
Yes, is not just a phrase to make you feel guilty of taken care of your body; It is actually important. And taking care of you bones is even more so! Your bones are the support of your entire body! Imagine what will you do if you have a fracture or are fracture prone and have little children that want to jump around with their mommy. It won’t be fair for them that because mommy only worried about their healthy and not her own; now she cannot spend some time playing fun active games.
Remember that you, their mom, are the most important thing in their lives (even though if you ask your children they will say their dolls, footballs, game or whatever) yes, you are! They need you there for them and they need you healthy and strong! Therefore, it is essential to realize the importance of having a good bone health to avoid risk of osteoporosis.
What is osteoporosis?
Osteoporosis is a condition that weakens bones, making them fragile and more likely to break.
According to the NHS is a condition that affects around three million people in the UK. More than 300,000 people receive hospital treatment for fragility fractures (fractures that occur from standing height or less) every year as a result of osteoporosis. (1)
Taking actions to prevent Osteoporosis
Since some of us are more likely than others to develop osteoporosis for example white and Asian people and postmenopausal women, we all need to take some action! Come on, is not rocket science, do it not only for yourself but for your little ones:
Check your family history: did you know that if you have a parent or sibling who has or had osteoporosis you are more likely to develop it.
Boost your calcium consumption. Calcium is essential for the proper development of teeth and bones. Increase the consumption of foods that are good sources of calcium like yogurt, cheese, milk, spinach.
Since it is essential to help your body to absorb calcium you also need to increase your vitamin D consumption. Yummy foods like prawns, cereal, orange juice, sardines, eggs (in the yolks) and tuna. If you feel like you actually do not eat enough of these, choose a vitamin D supplement. Moreover, do not forget that your body produces vitamin D when exposed to the sun — 10 to 15 minutes of exposure three times per week will do.
Exercise, exercise, exercise! No more excuses! It is proven that regular exercise is key to keep a good bone health. In fact, living a stationary lifestyle is considered a risk factor for osteoporosis. There are plenty of options for you: running, walking, going to the gym, practice a sport, swimming, stair climbing you name it! So it is about time, get on moving! Join a gym, a club, take advantage of the local parks, use the stairs instead of the lift, grab your bicycle, but don’t forget that whatever you choose must be fun otherwise, it will become a chore and you will be dreading doing it soon and just quit. Choose wisely moms!
Consume less caffeine. I know what you are thing now,”Yeah right! So how are we (mums) supposed to survived the day then?”. Well, just cut it not dump it, we need coffee!. Even though caffeine does have some health benefits, drinking lots of caffeine can interfere with the body’s ability to absorb calcium. A good cup of coffee a day should be good enough!
Take it easy with the prosecco! However, like caffeine, there’s no need to quit entirely.(thank God!) Remember that heavy alcohol consumption can cause bone loss because does not allow vitamin D to do its job.
Quit smoking. Here you have another reason dump cigarettes. Several studies have shown that smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass.
Have you heard about collagen?
Studies have demonstrated that collagen peptides support bone health through increased bone and mineral density, increased bone size, less brittle bones, and the stimulation of bone growth.
I was actually introduced to collagen by a brand called Hellenia which sells a great variety of healthy products from vitamins, to proteins and of course several types of collagen. Also, all their products are manufactured in Great Britain to ISO 9001 Standard. I have been taking their powder Hydrolised Marine Collagen and the pain I was having in my joints (especially my right knee) has decreased. I was taking glucosamine to help with this before, and Omega 369, but I think collagen was just what the doctor order. Now you know! If you want to find out more about Hellenia’s collagen products follow this link
Make your kids bones strong now
Children’s bones keep growing throughout childhood. They grow fastest of all very early in life and when children go through puberty. So, especially if you have family history of Osteoporosis, the time to start protecting your little one’s bone health is now! Here you have some example of simple things that you can do:
Give them a healthy, balanced diet which should include:
Fruit and vegetables – remember your 5 portions a day !
Carbohydrates – such as potatoes, pasta, rice and bread (kids love these!)
Protein – such as meat, fish, eggs, beans, nuts and seeds. Beware of any allergies, if you see any reaction, get medical attention right away.
Dairy products, which are rich in calcium– such as milk, cheese and yoghurts (again be careful with allergies)
Yes, Vitamin D for kids’ too!
Take them outside to get some sunlight. However, this maybe tricky; here in the UK the sky is mostly grey as a donkey’s belly, so it is hard to get the adequate amount of Vitamin D from our main source: the sun.
Therefore, according to the NHS:
“Children under five are one of the groups that are more likely to have low levels of vitamin D. Because of this it’s recommended that children aged from six months to five years take a daily vitamin D supplement.
If you breastfeed your baby it’s recommended that you give them vitamin D drops from soon after birth. Formula milk contains enough vitamin D to support baby’s’ bone health in the first six months.”
Keep your kids active children
That seem like an easy task when they are little but as they grow, they would like to spend more time in from of the TV, computer, tablet or any other device and become a “coach potato”. Thus, you need to make sure that your children are active enough according to their age requirements.
Again, the NHS recommends: “children under five who aren’t yet walking should be encouraged to play actively on the floor. Children who can walk on their own should be physically active daily for at least 3 hours throughout the day. This should include some bone-strengthening activities, such as climbing and jumping.
Children aged five to 18 need at least 60 minutes (one hour) of physical activity every day, which should include moderate-intensity activity, such as cycling and playground games”
Remember, that Healthy kids are happy kids; hence happy moms 🙂
Well moms, I hope this post helps you to start thinking about your bone health and that of your family. It is not hard, just make the necessary changes to your daily routine and eating habits to avoid a visit to the doctor later!
Follow this link for some leaflets and other resources from the National Osteoporosis Society