Paragon Press – December 2013

How many of these bone-depleting factors apply to you?

Stress & anxiety Sedentary lifestyle Nutrient deficiency Too much animal protein Hormonal imbalance High caffeine use Poor eating habits
Smoking Processed food Early menopause Some prescriptions Inadequate vegetable & fruit intake Lack of sleep Sugar
Ovary removal Hysterectomy Low sun exposure Inflammation Digestive weakness Dieting Underweight
Corticosteroids Excessive Cola drinks High salt intake High fat diet Alcohol/drug use Poor vitamin D intake Heavy metal exposure

All of these can deplete the strength of your bones, and it’s time you took an honest look at changes you can make. As you look at how many apply to you, consider that every one you eliminate is better for your bones. You could take on one or two as your 2014 New Year’s resolutions. It might mean not having a broken hip in the future, or a wrist fracture when you take a spill. Broken bones usually cause missed work days and major changes to daily living, so why not do all you can to prevent a break. Park farther away from the store’s doors, and take a healthy lunch to work, instead of picking up fast food. Drink milk instead of iced tea with dinner. Substitute a handful of almonds instead of that candy bar. Read up on how hormonal changes increase your need for calcium and talk to your doctor about this. Get control over your vices, whether they are alcohol, coffee, sugary snacks, or salty meals. To increase your chances of sticking with the changes you choose, make the healthier choices gradually and a part of your daily life, so that these choices become habits. Don’t quit coffee altogether, but cut down on your daily intake. Hopefully, you’ll never know the fracture you could have had.

When you make diet changes remember the foods that are HIGH IN CALCIUM.
Cheese • Orange Juice fortified with Calcium • Dark, Leafy Greens • Tofu • Soybeans • Milk
Cereals fortified with Calcium • Yogurt • Enriched breads

Do you have healthy feet? While you might eat a healthy diet, exercise routinely, and educate yourself on a healthy lifestyle, this question might be tough to answer. High heels, worn out workout shoes, and shoes with little support can lead to stress on the feet that affects other parts of the body. Did you ever consider that those $5 flipflops offer no support, possibly leading to muscle strain and lower back pain? High heels can shift your weight so that you are stressing your hips and back. You might be wondering why your back has been so sore when the answer has been on your feet.

A current health trend is for “minimalist shoes,” and while some studies show they have benefits, you do not want to jump into a pair and hit the road for marathon training. If you are used to wearing a bulky shoe, the shoe is doing the work and your body will not be ready to take on that load immediately. A minimalist shoe allows the foot, ankle, and lower leg to do the support work and stability when your body is in motion.