Women2Women - Spring 2017 - 43

and cereals are good sources. If you are deficient in vitamin D,
a supplement can be prescribed by your doctor.
Some ways to increase your calcium and vitamin
D intake include making oatmeal with milk instead
of water, drinking smoothies made with yogurt,
milk, and/or green leafy vegetables such as kale,
eating a cup of yogurt for breakfast or as a snack,
adding cheese to a sandwich, salad, or baked potato
or green leafy vegetables to a casserole.
Extreme dieting, "yo-yo" dieting, and disordered
eating can all lead to bone loss. Maintaining a general,
healthy diet should be a daily goal for overall wellness as well as
preventing osteoporosis. A Mediterranean diet has been shown to
be a good overall meal plan to follow for reasons including weight
loss, cancer and diabetes prevention, and heart and bone health.
This style of eating includes limiting red meat consumption, eating
fish at least twice a week, a high intake of whole grains, beans,
legumes, fruits and vegetables, a moderate intake of cheese and
yogurt, using healthy oils such as olive oil, and moderate alcohol
intake. Why not follow a way of eating with multiple benefits?

Threats
1.

Heart Disease

Cancer

3.
4.

Stroke
COPD (Emphysema & chronic bronchitis)

Alzheimer's

Diabetes

Kidney Disease

Blood Poisoning-Septicemia

Anxiety Disorders/Depression

10. OSTEOPOROSIS

Bone health is important at any age. It's never too late to start
making changes to your diet to reduce your risk of developing
osteoporosis. n

List compiled from Everyday Health, Fox News,
Office on Women's Health, Del Mar Times and Hopkins Medicine.

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Table of Contents for the Digital Edition of Women2Women - Spring 2017