I updated the four-month planning calendar white board thing in my office this week and seeing September up there? Good Lord. It’s somehow the last day of May– which happens to be National Osteoporosis Month– and I’ve got some important information to impart to you and your bones.
I joined the lovely folks from Adora at Bar Method Boston this week for a serious workout and conversation about osteoporosis prevention. I used to think of osteoporosis as an old lady issue. Rude, I know. Turns out, how we treat our bodies now (regardless of age) matters a great deal. Before sweating through a Bar Method class, we met with a Registered Dietitian and licensed nutritionist who gave us the run down on osteoporosis prevention. She echoed much of the information shared by the National Osteoporosis Foundation.
Listen up, ladies… and the gentlemen who love them.
- An estimated 10 million Americans have osteoporosis. 8 million of these people (or 80%, mathletes) are women.
- Approximately 1 in 2 women over the age of 50 will break a bone because of osteoporosis.
- A woman’s risk of breaking her hip is equal to her combined risk of breast, uterine and ovarian cancer.
- People often do not know they have osteoporosis until they are treated for a fractured wrist, hip, spine, etc.
Why are women more likely to get osteoporosis then men?
- Our bones tend to be smaller and thinner
- Estrogen (which protects our bones) decreases significantly during menopause, which can contribute to bone loss.
That’s the bad news. The good news?
We are never too young or too
oldexperienced to take care of our bones and overall health.
How to protect your bones and build or maintain bone density:
- Get enough calcium (1200 mg a day is recommended) and vitamin D3… and get as much of it as possible from real food (click through for a list of calcium rich foods)
- Eat a balanced diet
- Engaging in regular weight-bearing and muscle-strengthening exercise will help increase bone density
- Avoid smoking and limit alcohol and soda intake
If you’re like me
(i.e. impossibly cool, sophisticated, and a bit mysterious) and your diet is less than perfect, supplements can certainly help, but they should be just that: supplements to a healthy diet. Not replacements for kale, spinach and Brussels sprouts. In other words, you shouldn’t take 1200 mg worth of calcium supplements each day. I just gave myself a stomach ache typing that.
I’ve been taking Adora calcium supplements for a few years now and sort of felt like the teacher’s pet for admitting so. I keep a bag in my desk drawer and grab one with lunch most afternoons.
What I, um… adore about Adora:
- It’s chocolate. I could stop there.
- Both milk chocolate and dark chocolate varieties are gluten free.
- The dark chocolate, which is definitely my jam, is dairy free (but dairy is present in the production facility).
- Each disc contains 500 mg of calcium, plus magnesium and D3 to aid in absorption, and contains only 30 calories.
Is this the longest post in the history of the Internet? Because I haven’t gotten to the part where I tried to be a graceful swan, but likely looked more like a trembling, sickly pigeon.
After learning about the importance of calcium and osteoporosis prevention, we were treated to a 45 minute class taught by McKenzie Howart, owner and instructor at The Bar Method Boston. As class began, I was all… Whatever. I work out. This will be a breeze. Ten minutes in to the class, I was more… Why are my legs shaking like this? I have completely lost control of my body!
What felt akin to gentle torture in the moment was actually kind of fun. I can see why people get hooked. I especially liked stretching at the ballet barre. The studio itself is bright and airy, and McKenzie was warm, compassionate and very helpful. Every time I heard her call my name I inwardly cringed, but she was quick with a helpful tip or correction. It’s clear they pay great attention to form, which I am sure greatly benefits their students. Usual classes at The Bar Method (there are locations in most major cities) are an hour long and features a series of movements (high reps, very focused range of motion) to both engage and stretch muscles in the arms, back, legs, butt, and core.
It was really great to try something new and challenging. I am sure my bones are grateful. My still-shaking legs? Maybe less so.
The usual disclaimer: I attended this event as a guest of Adora. I was not compensated for this post, and my opinions are mine alone. Obvi. (I hope.)
Also On Tap for Today:
- Breakfast with my 7th grade pen pal 🙂
- Looking to cool off? A few beach suggestions.
- Trying not to melt
Tried anything new lately?