Bone health is a topic that is often overlooked. We don’t see our bones; therefore we don’t think about them until something goes wrong. Breast health shouldn’t be a taboo subject. Breasts are part of our bodies, and we need to take care of them just like we take care of the rest of ourselves. The Northwest Indiana Breast Care Center has important tips that can help you maintain good bone and breast health. They are easy to follow and your body will thank you.
| Bone Health Tips | Breast Health Tips |
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April - Consider medication. Take a second to think about whether or not hormone therapy is something you'd be willing to try for your bone health. Shrinking estrogen levels have been linked to bone loss, so talk to your doctor about options like bisphosphonates, teriparatide or denosumab, and find out what is right for you. March - Add vitamin D to your day - Did you know that in order to absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D per day? But combined calcium-vitamin D pills don't typically meet requirement, and not everyone is able to get enough daily vitamin D from the sun either. Taking a vitamin D supplement will help you get the correct daily amount. February - Eat calcium-rich foods - There is lots of calcium in dairy products, but if you are lactose intolerant, you are in luck. Start your day with a calcium rich breakfast of oatmeal or fortified cereal with almond milk. Have a salad for lunch with dark leafy greens like spinach and kale. And for dinner have some broccoli and salmon. For a list of calcium-filled foods, click here! |
April - Get some sleep! Staying up late can expose you to light later at night, which in turn suppresses melatonin levels. Research suggests that melatonin may help to regulate estrogen, so when your melatonin levels get out of whack because your sleep cycle isn't in check, other parts of your chemical makeup suffer. March - Don't skimp on folic acid - Folate is the naturally occurring form of folic acid, and not getting enough of it is linked with impaired ability to repair DNA. And damaged DNA is linked to cancer. You can find folate in foods like spinach and black-eyed peas, and folic-fortified cereals and grains. The number to meet for folate consumption is 400 micrograms per day. February - Exercise – Did you know that fat cells produce estrogen? In high amounts, estrogen has been linked to certain cancers. Staying physically active can make those fat cells shrink, therefore lessening the amount of estrogen that the cells create. The American Cancer Society recommends that, per week, you should get at least 150 of physical activity in. So go for a run, ride your bike, wrestle with the kids, or dance like no one is looking. |
