Achieve Strong Bones

Achieve Strong Bones

vegetables-1584999_1280Are you aware of the condition of your bones?

Are you an Osteoporosis statistic?

Osteoporosis, a disease in which the density and quality of bone are reduced, is a common condition around the world. One in 3 women and one in 5 men are at risk of an osteoporotic fracture which is estimated to occur every three seconds.

The good news is there are many steps that can be taken to prevent and help osteoporosis. It is now a treatable condition with a combination of appropriate nutrition and lifestyle changes.

POSITIVE BONE INFLUENCES:
Nutrients & Balanced Diet
• Calcium – 1,200 mg daily
Dairy, almonds, broccoli, kale, canned salmon with bones, sardines

• Vitamin D – 600-800 IU or more
Tuna and sardines, egg yolks, fortified milk – sunlight is the primary source

• Magnesium – 400-800 mg daily
Green vegetables, almonds, black beans, kidney beans, nut butters, whole wheat bread

• Vitamin K − 50-100 mcg
Leafy green vegetables, spinach, kale, broccoli, peas, green beans

• Eat an alkalizing diet – healthy pH value ranges from 7-14
Fruits, nuts, legumes and vegetables

• Eat raw cultured dairy: Kefir, yogurt, and raw cheese contain calcium, magnesium, vitamin K2, phosphorus, and vitamins B12, A, C, and D

It is always best to eat fresh, organic and unprocessed foods for overall good health. Talk with your doctor and ask for recommendations for your specific needs before making any dietary changes or taking any supplements.

Staying Physically Active
Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

NEGATIVE BONE INFLUENCES:
• Sodium (increases calcium excretion through the urine) – no more than 2,300 mg / day
• Smoking and excessive alcohol use (no more than one drink per day)
• Stress should be minimized

GUIDANCE AND ACCOUNTABILITY

THE FOLLOWING MODALITIES CAN HELP YOU ACHIEVE STRONG BONES:
Many times people know what to do yet still fail to follow through. With the right Guidance and Accountability led by a practitioner, privately or in a group – you can receive the warm feeling of friendship, closeness and loyalty that makes your health transformation not only fun but rewarding.

Low Level Cold Laser Treatments
John Ezaki, 610-462-6103
Jeanne Mancinelli, 610-393-9676
Linda Printz, 484-955-7306

Food, Nutrition & Lifestyle Changes
Ayurvedic Nutrition & Cooking, Michelle Costantini,  720-745-3453
Health Coach & Cooking Instructor Christina Moyes, 610-704-8083

Physical Movement Trainings
Pilates Power-Assisted Table,  Betsy Wetzig 610-398-9652
Feldenkrais Method® of Movement,  Carol Siddiqi 610-618-0467
Tai Chi,  Barbra Kopystecki, 610-888-8600
Yoga Karen Klubertanz, 484-554-4801

Stress Management
Effortless Meditation™ Greg Schweitzer, 610-670-6700
Health & Life Coach Dr. Mehri Ulas, 484-240-9730
Neuroacoustic Chair & Brain Entrainment,  Meg Deak,  610-504-4830

Visit modality pages at www.TwinPondsCenter.com for more information.

UP-COMING EVENTS:
Healthy Happy Hour: Good Food – Food Friends – Good Times!
5:30-7:30 pm 1st Friday of Every Month

Simple Weight-Loss Workshop: 6 Simple Steps to Jumpstart Your Weight Loss! 2:00-5:00 pm January 28th