Reducing the risk of osteoporosis involves a combination of lifestyle changes, proper nutrition, and, Physical activity like Weight-bearing exercise.
Recommendations to decrease Mary's risk for developing osteoporosis:
Nutrients:
Increase calcium intake: Mary is currently getting 832 mg of calcium per day, which is below the recommended 1200 mg for women over 50.
She can increase her calcium intake by eating more calcium-rich foods, such as dairy products, dark leafy greens, and fortified foods.
Take vitamin D: Vitamin D is essential for calcium absorption.
Mary is currently getting 7 micrograms of vitamin D per day, which is below the recommended 600 IU for adults.
She can increase her vitamin D intake by getting more sun exposure, eating vitamin D-rich foods, such as fatty fish and eggs, or taking a vitamin D supplement.
Reduce sodium intake: A high sodium intake can increase calcium excretion in the urine.
Mary is currently consuming 4512 mg of sodium per day, which is above the recommended 2300 mg for adults.
She can reduce her sodium intake by eating less processed foods, cooking more meals at home, and limiting her salt intake.
Physical activity:
Weight-bearing exercise: Weight-bearing exercise helps to build and strengthen bones.
Mary should aim for at least 30 minutes of weight-bearing exercise most days of the week.
Examples of weight-bearing exercise include walking, running, dancing, and lifting weights.
Strength training: Strength training also helps to build and strengthen bones. Mary should aim for two to three strength training sessions per week.
Other recommendations:
Avoid smoking: Smoking can damage bones and increase the risk of osteoporosis.
Limit alcohol intake: Excessive alcohol consumption can weaken bones and increase the risk of fractures.
Get enough sleep: Sleep is important for bone health. Mary should aim for seven to eight hours of sleep per night.