Will Your Bones Stand the Test of Time? (NAPSA)—The U.S. Surgeon General has warned that by 2020, half of the American citizens older than 50 will be at risk for fractures from osteoporosis and low Activi bone mass. Ten million Americans over the age of 50 have osteoporosis, the most commonbonedis- ease, while another 34 million are at risk for developing osteoporosis. Andeach year, roughly 1.5 million people suffer a bone fracture related to osteoporosis. The good newsis that you can protect yourself against osteoporosis. The American Association of Clinical Endocrinologists has outlined several basic preventative measures to help you maximize your peak bone mass, avoid bone loss and prevent fractures. The following can help reduce yourrisk of osteoporosis: Say “No” to Extra Joe— Drinking more than three cups of coffee a day can rob bones of calcium. Get Your Daily C’s (and D’s)—Adiet rich in calcium and vitamin D is important. Good sources of calcium include low-fat yogurt, skim milk, cheese and salmon; fortified foods and sunlight provide vitamin D. Don’t Smoke—Smoking wreaks havoc on your bones by limiting your body’s ability to absorb calcium. Move It—Regular exercise can reduce your risk of falling by improving balance, muscle strength, and flexibility; walking or stair climbing can strengthen the bones in yourlegs, lower spine Calcium VitaminD 6 BONING UP ON OSTEOPOROSIS: You can reducethe risks of this common bone disease with proper diet, exercise and following other precautions. andhips. So how can you plan your day to incorporate bone-loss prevention? It’s simple. Start your day with 30 minutes of walking. Have a bowlof cereal with milk (it doesn’t matter what kind—they’re all good sources) and a glass of calcium-fortified orange juice. For lunch, include slice of cheese on your sandwich. If you’re worried about calories, skip the chips and add the cheese. Also, eat outside to get vitamin D from the sunlight. Dinner can include a spinach salad and a side of broccoli to round out the day. Spend the evening moving throughout the house instead of being a couch potato. For more information on osteo- porosis, visit the AACE Websites at www.aace.com or www.powerof prevention.com.
