Скачать или смотреть Top Strategies for Stronger Bones w/ Dr. Kara Pichardo and Casey Holgan

Want to know more about developing stronger bones? You're in the right place!

This video will cover:
✅ What is Osteoporosis?
✅ Prevention of Osteoporosis
✅ Exercise and diet plans that increase bone strength
✅ What is a DEXA scan?
✅ Healthy bones vs Osteoporosis bones

In this video, Casey Holgan and Dr. Kara Pichardo will talk about strategies that can help to strengthen your bones and reduce your risk of osteoporosis. Here are 5 examples:

1️⃣ Getting enough calcium and vitamin D: Calcium is an essential nutrient for strong bones, and vitamin D helps your body absorb calcium. Aim to get at least 1000 mg of calcium per day from dietary sources such as dairy products, leafy green vegetables, and fortified foods. Vitamin D can be found in fatty fish, egg yolks, and fortified foods, and you can also get it from exposure to sunlight.

2️⃣ Participate in regular exercise: Incorporating both weight-bearing exercises (i.e., walking, jogging, dancing) in addition to resistance training (i.e., weight/band training) can improve bone health and slow bone loss. Try to do at least 30 minutes a day combining both types of exercise every week. 

3️⃣ Not smoking: Smoking can increase your risk of osteoporosis, so if you smoke, quitting is one of the best things you can do for your bone health.

4️⃣ Limiting alcohol: Drinking too much alcohol can interfere with the body's ability to absorb calcium and can also increase the risk of falls, which can lead to fractures. It's best to limit your alcohol intake to no more than two drinks per day for men and one drink per day for women.

5️⃣ Getting regular medical checkups: If you are at high risk for osteoporosis, your doctor may recommend that you have regular bone density tests to monitor your bone health and check for any signs of osteoporosis. Early detection and treatment can help to prevent bone fractures and other complications.

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