Osteoporosis is a chronic condition that weakens bones. Weak bones are more likely to break. Osteoporosis is often called the “silent disease” because it can progress without symptoms until a fracture occurs, typically in the hip, spine, or wrist.
What Is Osteoporosis?
Strength training exercises help maintain bone density. Image Source: Adobe Stock.
Osteoporosis occurs when bone density and quality are reduced. Bones become porous and brittle due to an imbalance between bone formation and bone resorption. While bone is a living tissue that constantly renews itself, this process slows with age, especially after 30, leading to gradual bone loss.
Who Is at Risk?
Osteoporosis affects over 50 million people in the U.S., with women—especially postmenopausal—being at higher risk. However, men are also vulnerable, particularly after age 70. Key risk factors include:
Age: Risk increases after 50.
Sex: Women are four times more likely to develop osteoporosis.
Race: White and Asian individuals are at higher risk.
Family history: Genetics play a significant role.
Body size: Smaller, thinner individuals have less bone mass to lose.
Hormonal changes: Low estrogen or testosterone levels accelerate bone loss.
Lifestyle factors: Smoking, excessive alcohol, poor diet, and inactivity contribute to risk.
Medical conditions and medications: Conditions like rheumatoid arthritis, celiac disease, and long-term use of corticosteroids or cancer treatments can increase susceptibility.
Symptoms and Signs
Osteoporosis often goes unnoticed until a fracture occurs. However, some signs may include:
Loss of height
Stooped posture
Back pain from collapsed vertebrae
Fractures from minor falls or stresses like coughing
Diagnosis
The primary diagnostic tool is a bone density test (DEXA scan), which measures bone mineral content. It’s recommended for:
Women aged 65+
Men aged 70+
Postmenopausal women and men over 50 with risk factors
Prevention Strategies
Weight-bearing exercises like walking or running can help to keep bones strong. Photo Source: Adobe Stock Images.
Preventing osteoporosis involves lifestyle and dietary changes:
Nutrition: Adequate intake of calcium (1,000–1,200 mg/day) and vitamin D (600–800 IU/day) is essential.
Exercise: Weight-bearing and resistance exercises like walking, dancing, and strength training help maintain bone density.
Avoid harmful habits: Limit alcohol, quit smoking, and reduce caffeine and sodium intake.
Fall prevention: Keep living spaces safe and use assistive devices if needed.
Treatment Options
Treatment aims to prevent fractures and slow bone loss. Options include:
Medications: Talk with your healthcare provider for more information on medications for bone health.
Supplements: Calcium and vitamin D are often prescribed to support bone health.
Lifestyle adjustments: Continued exercise, balanced diet, and regular monitoring.
Living with Osteoporosis
Managing osteoporosis is a lifelong commitment. Regular checkups, bone density monitoring, and adherence to treatment plans are crucial. With proper care, individuals can maintain mobility, reduce fracture risk, and improve quality of life.
During the preparation of this work, the author used the AI tool, CoPilot
The Power of Positive Thinking: How It Shapes Mental Health
In a world filled with daily stressors and uncertainties, the way we think can significantly influence how we feel. Positive thinking—more than just a feel-good phrase—has been shown to have profound effects on mental health, emotional resilience, and overall well-being.
Photo Source: Adobe Stock Images
What Is Positive Thinking?
Positive thinking doesn’t mean ignoring life’s challenges or pretending everything is perfect. Instead, it’s about approaching difficulties with a constructive mindset, focusing on solutions, and maintaining hope. It often begins with positive self-talk, the internal dialogue that shapes how we interpret and respond to events.
Mental Health Benefits of Positive Thinking
Research shows that cultivating a positive mindset can lead to:
Reduced stress and anxiety: Optimists tend to view challenges as manageable, which lowers the body’s stress response.
Lower risk of depression: Positive thinkers are less likely to ruminate on negative thoughts, a key factor in depression.
Improved emotional resilience: A hopeful outlook helps people bounce back from setbacks more quickly.
Better coping skills: Optimism encourages proactive problem-solving and seeking support when needed.
Enhanced psychological well-being: Positive emotions like gratitude and joy contribute to a more balanced mental state[1][3].
The Science Behind It
Positive thinking influences the brain’s chemistry. It boosts the release of dopamine, serotonin, and endorphins—neurotransmitters that enhance mood and reduce pain. It also reduces levels of cortisol, the stress hormone linked to anxiety and inflammation. Over time, these changes can rewire the brain through neuroplasticity, making optimism a more natural response[4].
Physical Health Connection
Mental and physical health are deeply connected. Positive thinking has been linked to:
Building a positive mindset takes practice. Here are some proven strategies:
Practice gratitude: Keep a journal of things you’re thankful for.
Reframe negative thoughts: Challenge pessimistic beliefs and replace them with more balanced ones.
Surround yourself with positivity: Spend time with supportive, uplifting people.
Set realistic goals: Achieving small wins builds confidence and optimism.
Engage in mindfulness or meditation: These practices help you become aware of negative thought patterns and shift your focus[3].
Final Thoughts
Positive thinking isn’t about ignoring reality—it’s about choosing a mindset that supports mental strength, emotional balance, and healthier living. Whether you’re facing everyday stress or managing a mental health condition, cultivating optimism can be a powerful tool for healing and growth.
Lettuce and kale leaves. UF/IFAS Photo by Tyler Jones
According to the American Heart Association, recommended blood pressure values should be a systolic (upper number) less than 120 mm Hg and a diastolic (lower number) less than 80 mm Hg. High blood pressure, or hypertension, is when blood pressure is consistently higher than normal. Why is this important? Hypertension increases the risk of heart attack and stroke.
Let’s talk about risk factors:
Family History and Age:
If someone in your immediate family has hypertension, you are at a higher risk for the condition. Knowing your family history can help you make lifestyle choices that can be beneficial for your overall health and well-being. As you get older, age increases the risk for the condition. Men are more likely than women to develop the condition before age 64; women have a higher risk after the age of 65.
Unhealthy Eating Pattern:
Eating patterns consisting of foods high in sodium, added sugars, saturated fats, and trans fats can increase the risk of high blood pressure. Unhealthy eating patterns can contribute to overweight and obesity which also is a risk factor for high blood pressure because the extra weight puts strain on the heart and circulatory system. Also, drinking alcohol in excess can cause many health conditions, but it can especially increase the risk of high blood pressure.
Physical Inactivity:
Not getting enough physical activity can increase your risk. Adults should aim for at least 150 minutes of moderate-intensity activity per week. Exercise increases blood flow throughout the body which is beneficial to the heart. Regular physical activity can also help the body maintain a healthy weight.
Other Conditions:
Diabetes, sleep apnea, high cholesterol, smoking, and tobacco use are all other risk factors for getting high blood pressure.
Cooked beets and carrots on a cutting board. UF/IFAS Photo by Tyler Jones
The American Heart Association recommends following a healthy diet pattern. What does a healthy eating pattern look like? Eating a variety of fruits and vegetables, lean protein, low-fat or fat-free dairy, and whole grains. Dark green vegetables such as collards, kale, broccoli as well as sweet potatoes and beets can be beneficial for blood pressure. Fruits such as blueberries, strawberries, kiwi, and bananas are especially good for blood pressure. Choose to eat whole grains rather than refined grains and lean protein foods such as fish and de-skinned chicken. For plant protein sources, choose beans, lentils, and chickpeas. The USDA MyPlate recommends 3 cups of low-fat or fat-free dairy per day. For more information on recommended serving sizes for each food group, visit choosemyplate.gov and check out the 2020-2025 Dietary Guidelines for Americans.
Now that you know about high blood pressure, common risk factors, and how to follow a healthy eating pattern, let’s start reducing our risk for high blood pressure today!
Did you know that 35% of adults in the U.S. do not get the recommended 7 or more hours of sleep each night [1]? Sleep deprivation is on the rise and can negatively affect overall health. The body’s ability to function properly and to feel rested is dependent upon how much sleep a person gets. Research shows that not getting the recommended amount of sleep each night correlates with obesity, along with other chronic conditions such as heart disease, diabetes, and high blood pressure [2].
Why is this important? Obesity is one of the leading causes of chronic disease and mortality in the U.S. People who are obese are more likely to have chronic diseases and die at an earlier age compared to non-obese individuals. Some things cannot be controlled regarding overall health but there are certainly ways to reduce the risk for chronic conditions and obesity. Aim for at least 150 minutes of moderate-intensity activity per week, sleep 7-9 hours each night, and eat various fruits and vegetables, lean protein, whole grains, and low-fat dairy to support health. There are various health benefits to getting enough sleep; for example, getting sick less often, staying at a healthy weight, reducing stress, and improving mood, improving attention and memory, and improving heart health and metabolism.
Sleep quality is important in addition to getting the recommended amount of sleep, you also need to ensure you are getting quality sleep. Quality sleep includes waking up feeling refreshed and rested, falling asleep easily and quickly, and staying asleep. If you wake often, have trouble falling asleep, and wake tired, you likely are not getting quality sleep. Here are some important sleep tips that could help you improve sleep and sleep quality. It is important to wake up and go to bed at the same time each day because that sets an expectation for your body’s internal clock to shut down and wake up. A nightly routine is important because it puts your body into a system that is preparing for sleep and staying consistent can help your body to understand that it is bedtime, and rest is around the corner. Limit screen time before bed because it is stimulating to the brain, which can make it harder to get to sleep, not to mention the added stress it could cause. Consider, reading a book, listening to soft music, and journaling as part of your relaxing nightly routine. Exercise can help reduce stress so, engaging in exercise is important not just for physical health, but for sleep health too.
[2] Watson NF, Badr MS, Belenky, G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015; 38(6):843-844. Doi: 10.5665/sleep.4716
Food marketing has made shopping for “healthy” foods complicated. Let’s dig in to see what some common “marketing” terms are and what they mean.
Let’s start with the term “natural.” There is no formal definition for what this term means regarding food marketing. However, the U.S. Food and Drug Administration considers “natural” to mean that nothing artificial has been added to the food. Often, consumers see the term “natural” on food products and interpret that to mean the product is healthy or organic. However, the term “natural” does not determine the health or nutritional benefit of the food product. A “natural” food may be healthy, but it may not be. The nutrition facts label with the ingredients list is where the consumer should read and decide whether the food product is nutritionally beneficial.
Photo Credit: UF/IFAS Photo by Cat Wofford
Now, let’s talk about the term “processed.” Processed means that the food has been altered in some way. It could simply be that the food has been washed, cut, and cooked. Take potatoes, for instance. A whole potato that has been washed and baked is considered minimally processed, and a whole potato that has been washed, cut into “fries”, and baked is also minimally processed. Both of these examples can be healthy options. Now, let’s take that further and think about store-bought potato chips. They are heavily processed. To turn whole potatoes into potato chips at a factory a lot more steps must happen than in the previous examples. The steps in the process of taking whole potatoes and turning them into chips take away nutritional benefits, while adding things such as unhealthy oils, salts, and other ingredients.
Another example of processed foods that can be healthy is canned green beans. Green beans are picked, washed, and canned typically all in the same day. The canning process does not usually decrease the nutritional benefits, especially for unsalted and low-sodium options. The point is, some foods that are “processed” are still nutritionally beneficial while others are not. Processed foods like cereal with added sugars, pre-packaged cakes, cookies, and chips are all foods that have unhealthy ingredients added in and those types of processed foods should be limited.
Another term food marketers will use is “unprocessed.” These are foods that are in their most natural state. For example, fresh strawberries are often picked and eaten right in the field, which is as unprocessed as it gets. It is important to incorporate unprocessed foods in the diet like fresh fruits, but it is also okay to consume minimally processed fruits and vegetables such as cooked or canned varieties.
Lastly, we will discuss the term “organic.” Organic does not define the nutritional benefits of a product. Organic means grown without the use of most conventional pesticides. For companies to be permitted to use the term organic on their products their farms are inspected and approved by a governmental inspector who will then determine if the criteria have been met for them to add “organic” on the labels. A product that has the term “100% organic” means the entire product is organic. A product with just the term “organic” on the label means that at least 95% of the ingredients are grown with organic ingredients. The term “made with organic ingredients” means that 70% of the ingredients in the product are certified organic.
Food marketers try to use terms such as these above to get the consumer to pay more for a product or to purchase their product over a competitor’s. It is ultimately up to you, the consumer, to decide what is healthy and nutritionally beneficial for you and what your budget will allow. Don’t be fooled by marketing terms to think that the product you are buying has more nutritional benefits than others just because the product is marketed in such way. To make an informed choice on what is nutritionally healthy, you must read the nutrition facts label and the ingredients list. From there, you can determine what is the best choice for you and your overall health no matter what marketing terms are on the product.
