🦴 “Bones Don’t Talk, But They Break”
Your bones may not complain like your skin or your stomach,
but trust us—they remember everything.
Osteoporosis doesn’t come with a warning.
It sneaks in quietly, until one day, a small fall leads to a big fracture.
Let’s flip the script—today is the day we start caring for our bones like VIPs!
✅ 3 Steps to Keep Your Bones Rock Solid
1. Move it or lose it!
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Your bones need weight-bearing activity to stay strong.
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Fast walking, stair climbing, resistance band training, and squats are excellent choices.
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Aim for 2–3 sessions per week, 1 hour each.
2. Eat for your bones
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Calcium: 800–1,200 mg/day
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Vitamin D: At least 1,000 IU/day
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Foods to love: milk, cheese, tofu, sardines, eggs, leafy greens
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Foods to limit: salty snacks, soda, too much caffeine
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Don’t forget sunlight for that free dose of Vitamin D!
3. Get tested. Take action.
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Women over 50 (especially postmenopausal) should get a bone density scan (DXA).
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If needed, consider medications like bisphosphonates, or injectable treatments.
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Adherence is key—whether it’s a pill, injection, or a patch, sticking to your plan matters.
🎯 “Healthy Bones, Happy Life”
You don’t need to see your bones to appreciate them.They carry you through your day, every single step.With just a little effort now—smart exercise, mindful eating, and regular checkups—you can walk strong for decades to come.So let’s raise a glass of milk (or almond milk!) and toast to stronger bones!
