May is National Osteoporosis Month in the US and the National Osteoporosis Foundation is encouraging you to break free from osteoporosis! Unfortunately, 44 million Americans have low bone density, meaning they are at a higher risk for osteoporosis. While most of us only think of getting enough calcium when we think bone health, overall healthy eating and lifestyle, are also key, even at a young age.
Overall health is very important to bone health and preventing breaks. It is best to manage your intake of alcohol, caffeine and salty foods as they can contribute to bone loss. Getting regular hearing and eye exams are especially important as you get older to help prevent a fall that may cause a break due to osteoporosis. While osteoporosis is usually associated with older people, children and teens can help reduce their future risk by building their peak bone mass through physical activity and getting their recommended vitamin D and calcium.
Exercise plays a role in fighting osteoporosis. Weight bearing and muscle strengthening activities will make your bones stronger while working on your posture can help reduce the chance of falling. Remember: speak to your physician before starting new exercises!
We all know to get our calcium, but a recent study suggests that nutrients from fruit, like fiber and potassium, are key to bone health along with calcium and vitamin D. General healthy eating helps you stay in good physical shape and ensures you are getting all the nutrients you need.
Now, in honor of National Osteoporosis Month and healthy eating every day, we have included some of our favorite dairy and apple recipes!
Havarti Apple Toss – A take on the Waldorf salad, you’ll never look at salad the same way again!
Barley & Lentil Salad with Kale, Apples, Almonds & Feta – Apples, nuts, cheese and protein, what more could you want from a salad?
Apple Pumpkin Soup – We may be heading for warmer weather, but this soup will be sure to hit the spot on rainy days!
Turkey Panini with Apple, Cheddar and Arugula – Hit all four food groups with this delicious sandwich.
Fruity Dessert Crunch – Oatmeal, fruit and cream, this dish can be dessert or brunch!
Want to see more recipes? Head to our Pinterest page!