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Choosing Renown Women's Health is the first step to a healthy pregnancy. Our exceptional family-centered care with complete prenatal services is designed for the health and well-being of you and your baby. Board-certified primary obstetricians (OBs) coordinate pregnancy care and develop personal relationships with every mom-to-be, understanding birth choices and preferences. Labor & Delivery: 775-982-5759 Our specialties include: Managing high-risk pregnancies including twins, multiples, multiple miscarriages, history of previous premature births and diabetes Age 40+ pregnancies Pre-pregnancy medical conditions Infertility evaluation and treatments such as: Hormone treatments, fertility drugs and surgery

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Breast milk. It's often referred to as liquid gold. And fortunately, it can be safely refrigerated or frozen for later use, which can allow you to be a bit more flexible in your new routine with baby. Whether you're getting ready to return to work, planning for the chance date night out or just exclusively pumping, it's crucial to understand the guidelines for proper breast milk storage. Storing Breast Milk Use clean bottles with screw caps, hard plastic cups that have tight caps or nursing bags (pre-sterilized bags meant for breast milk). Be sure to label each container with the date the milk was pumped and your baby's name if the milk is going to childcare providers. You can add fresh, cooled milk to milk that is already frozen, but add no more than is already in the container. For example, if you have two ounces of frozen milk, then you can add up to two more ounces of cooled milk. For healthy full-term infants, milk can be stored as follows: Room temperature - six to eight hours (no warmer than 77°F, or 25°C). Refrigerator - up to five days at 32°-39°F (0°-3.9°C). Freezer– Varies depending on freezer type. Up to two weeks in a freezer compartment located within the refrigerator. Three to six months in a freezer that is self-contained (standard kitchen fridge/freezer combination) and kept at 0°F (-18°C). Breast milk should be stored in the back of the freezer and not in the door. Six to 12 months in a deep freezer that is kept at -4°F (-20°C). Be sure to leave about an inch of space at the top of the container or bottle to allow for expansion of the milk when it freezes. Thawing Breast Milk Place frozen breast milk in the refrigerator to thaw (about 24 hours) then warm by running warm water over the bag or bottle of milk and use it within the next 24 hours. If you need it immediately, remove it from the freezer and run warm water over it until it's at room temperature. Never microwave breast milk and do not refreeze it. Once your baby has started to drink from the bottle, you should use it within one hour. You may find that different resources provide different recommendations about the amount of time you can store breast milk at room temperature, in the refrigerator and in the freezer. Talk to your doctor or lactation consultant if you have any concerns or questions.

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Michael Elliott, MD, head of the Department of Pediatric Orthopedics and Scoliosis, answers some common questions about bone fractures. Is there a difference between broken bones and fractures? No, these are two different names for the same injury. Of course the common term is a broken bone. Using either name will describe your concerns. Medical personnel typically describe a broken bone as a fracture to a specific bone. For example, a broken wrist is also a fractured distal radius. To clarify, this describes the injured bone and the precise location. How do I know  if my child has broken their bone? Many times children will fall and complain of their arm or leg hurting. In most cases the pain goes away and the child will return to their activities. When there is a deformity to the limb (curve in arm) and the child is complaining of pain, it is probably a fracture. If the arm or leg looks straight, look to see if there is any swelling or bruising. Both are signs of a possible fracture. Finally, if the limb looks normal but the child continues to complain, gently push on the bone. Likewise if it causes the same pain, then they likely have a fracture and should have an x-ray. My child fractured their growth plate, what does this mean? Growth comes from this area of the bone. In detail, these are located all over the body but typically at the end of the bones. With this in mind, fractures to these areas can result in the bone growing abnormally. Because of potential shortening of the arm or leg, or bones growing crooked, it is important to follow fractures closely (up to 1-2 years or longer). It is better to identify a problem early. Small problems can be treated with small surgeries. What if the bones of the x-ray do not line up? Because children are growing, unlike adults, their bones will remodel and straighten with growth. The amount of remodeling occurring depends on a child’s age, the bone fractured and the location. In many cases an angled bone will grow straight over the course of a year. For this reason, someone with experience in caring for children needs to follow bone growth. How long does it take fractures to heal? Factors deciding when a cast can come off include: Child’s age. Bone fractured. Fracture location. Young children heal faster than teens, teens heal faster than young adults, who heal faster than older adults. In young children most fractures heal in 4-6 weeks. However, teens generally take 6 weeks to heal, and adults can take much longer. Although your child  is out of their cast, it may not be healed completely to return to all activities. Placing a splint is during this time is common. This typically gives them added protection for several weeks after their cast is removed -  in case they forget their limitations. What if my child is still limping? Whether a child is in a walking or non-weight bearing cast, removing it often leaves them stiff and sore. Therefore many children will walk as though they still have a cast in place. In most cases this resolves in about three weeks. Regardless, if your child is still limping or walking abnormally after three weeks, contact the treating doctor. They may benefit from physical therapy or a repeat evaluation.  (This article was original published in the July 2019 issue of South Reno Kids & Sports.)

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Eating a well-balanced and nutritious diet when pregnant is one of the more essential things you can do for your baby and yourself. The basic principles of what to eat when pregnant are quite similar to how we should be eating all the time. This includes focusing on fruits, vegetables, whole grains, lean protein and healthy fats. Of course, there are a few areas that you should pay close attention to when you’re pregnant and a few foods you should avoid. We consulted Renown Health’s Caitlin Bus, RD, LD, CDE to learn more about pregnancy nutrition. Foods to Eat Regularly: Veggies Vegetables of all kinds -- and in all forms -- are beneficial for you and your baby during pregnancy. Veggies ensure your body is getting the fiber, vitamins and minerals it needs. However, fresh or frozen veggies are considered best, but if you choose to eat canned veggies, make sure you choose a low sodium product. The more greens, the better! If you have an aversion to vegetables, especially in the first trimester, try sneaking them into smoothies. Healthy Proteins Protein-rich foods support your baby's growth while giving your body the nutrients to build and repair tissues, including your muscles, hair, skin and nails. Although protein requirements vary from person to person, a pregnant woman needs additional protein for her baby's growth, especially in the second and third trimesters. Regularly eating high protein foods -- like fish, chicken, turkey, eggs, peanut butter, nuts and beans –– promotes your baby's healthy brain and heart development. Grains Food like brown rice, quinoa, whole-wheat pasta and oatmeal are great to eat while pregnant. They are rich in fiber, iron, B vitamins and folic acid, which are all beneficial to physical development. Grains also help alleviate constipation and hemorrhoids. Fruits Fruit can help satisfy any sugar cravings you have when pregnant while also supplying your baby with nutrients – it's a win-win. Some people advise against fruit consumption while pregnant, but this is a myth. Like with all foods, moderation is key. Fruit can be high in sugar, so it is important to be aware of your intake. Also, make sure you are mindful of your preparation – thoroughly rinse produce under running water for 30 seconds to help avoid foodborne illness. Pasteurized Dairy Dairy products like milk, cheese and yogurt can be great sources of protein and calcium needed for the healthy development of a baby's bones, teeth and muscles. These foods also help with ensuring healthy heart function and nerve transmission. When buying these products, make sure to choose pasteurized products to avoid exposing your body to germs and bacteria. The American College of Obstetrics and Gynecology recommends 1,000mg of calcium per day for pregnant and lactating women. This equates to 4 servings of dairy or calcium-rich foods such as leafy greens, broccoli, tofu, almonds or dried figs. DHA Omega-3 Fats Omega-3s like DHA help support the health of a baby's brain and parts of their eyes. Women who are pregnant or breastfeeding should eat at least 8 ounces and up to 12 ounces of seafood each week. Ideally, food sources that offer DHA omega-3 and that are lower in mercury should be emphasized in your diet, including fish like salmon, sardines and anchovies. If you do not eat fish or omega-3 fortified foods, a DHA omega-3 supplement is recommended. Choline Did you know that 92% of pregnant women fail to meet the daily choline recommendation? Choline is crucial for an infant's brain and central nervous system development. One egg supplies 33% of the recommended daily intake. Although choline is often absent or low in prenatal vitamins, the best food sources include eggs, meats, fish, dairy, navy beans, Brussels sprouts, broccoli and spinach. Iron and Folic Acid Iron is the most common nutrient deficiency during pregnancy. Foods with high and moderate amounts of iron include red meat, chicken, fish, fortified cereals, spinach and beans. Folic acid is used to make the extra blood your body needs during pregnancy. Consuming adequate folic acid early in pregnancy reduces the risk of birth defects that affect the spinal cord. It is recommended to consume 400 micrograms (mcg) per day for pregnant women. This amount is included in your prenatal vitamins. Water Staying hydrated is one of the best things you can do for yourself and your baby when pregnant. In addition to just being good for you, hydration alleviates morning sickness and nausea, while dehydration can lead to contractions and even pre-term labor. Aim for 10 cups of fluids per day, on top of the water naturally occurring in foods. Foods to Avoid: Raw Fish and Fish with High Mercury Content Sorry sushi fans, according to the Center for Disease Control and Prevention, pregnant women are 10 times more likely to get infected by Listeria, a bacteria found in raw or undercooked fish. Also, avoid fish often found to be high in mercury, including swordfish, king mackerel, tuna and marlin. Processed or Raw Meat Similar to eating raw fish, eating undercooked or raw meat increases your risk of infection while pregnant. Hot dogs and lunch meats should also be avoided, unless they have been reheated to be steaming hot (for example, in a microwave). Alcohol Drinking alcohol when pregnant can impact your baby’s brain development and increases your risk of premature birth, low birth weight or miscarriage. Just don’t do it! Minimize Caffeine High caffeine intake during pregnancy can restrict your baby’s growth; therefore, it is recommended that pregnant people limit their caffeine intake to less than 200 mg per day – that’s roughly two cups (16 fl oz) of coffee per day. Runny Eggs Eating raw or runny eggs when pregnant increases your risk of Salmonella, which can cause fever, nausea, vomiting, stomach cramps and diarrhea. Always make sure your eggs are cooked through or use pasteurized eggs.

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While breastfeeding is natural, it's not always easy. We asked Certified Lactation Counselor Sarah Mitchell for some tips to help make the process easier for mom and baby. From increased infant immunity to improved maternal health and well-being, the benefits of breastfeeding are many. Still, only 60 percent of U.S. moms in the United States continue to breastfeed past their baby's first six months. There are for many reasons for why moms stop, including the mother's their need to return to work. We reached out spoke to Sarah Mitchell, a certified lactation counselor at The Lactation Connection at Renown, for some expert advice. Tip 1 At first, it's normal to expect obstacles. Even in cultures where close to 100 percent of moms breastfeed, they can experience issues, including getting the baby to "latch on," sore nipples, and milk production. In addition, it sometimes can take several weeks for mom and baby to get comfortable. Tip 2 Line up a coach, even before the baby is born. This can be a professional lactation coach, family member, or friend who is experienced and encouraging. While online videos can be helpful, most new moms need the one-on-one guidance that a coach can provide. Renown offers outstanding resources in its Lactation Connection center, including expert consultants, products, and support. Tip 3 Well ahead of the due date, set up a support network of friends, family members, or community groups such as La Leche League. Women historically have relied on extended support systems to help them with raising children, and breastfeeding is one of those areas that, while natural, still needs encouragement from the women who’ve been there. Tip 4 Don’t get discouraged if you need to supplement at times with formula. This, too, as it turns out, is not uncommon in other cultures. In other parts of the world, babies are given beverages and foods such as tea, broth, soup, juice, mashed bananas, and papaya. The American Academy of Pediatrics recommends supplementation only with approved formula -- but the point is, it’s ok to supplement if you need to. Finally, don’t forget the importance of breastfeeding for connecting with your baby. It’s essential to maintain breastfeeding over the weekends, preferably “on-demand,.” and will keep that special bond strong after you have returned to your job.

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If you think sore nipples are just a normal part of breastfeeding, think again. Robin Hollen, APRN, and Breastfeeding Medicine Specialist, says that nursing can be an enjoyable experience for mom and baby without pain and discomfort. A top concern of nursing moms within the first week after delivery is how to prevent sore nipples. Even moms who’ve nursed before struggle with this common issue. While many women think it is a regular part of the nursing experience, it is actually a sign that something isn’t quite right. “Nursing your baby should be enjoyable,” says Robin Hollen, Breastfeeding Medicine Specialist with Renown Health. For over 30 years Robin has been supporting moms to breastfeed. Below she shares some valuable information and tips, helping you create a happy and healthy breastfeeding experience for you and your baby. What causes sore nipples? The most common cause of sore nipples involves incorrect latching. For a proper latch, a baby’s mouth takes in the entire nipple and some of the breast, so that the nipple rests at the back of the mouth where the palate is soft. With an improper latch, the mouth may slip down to the tip of the nipple while the baby nurses. This constant pressure on your sensitive skin may cause discomfort and pain. A board-certified lactation consultant can help assess if your baby is latched correctly and troubleshoot your breastfeeding concerns. Less common causes of sore nipples include: • Improper tongue placement of baby • Clenching • Incorrect breast pump use How can a mother prevent sore nipples from an improper latch? Breastfeeding is a learning experience for both mom and baby. Ask for help with the latch so your baby learns it correctly and maintains its depth. In the past, new mothers were surrounded by a community of women — their own mothers, grandmothers, or other family and friends — to provide assistance and guidance with every latch at the beginning of an infant’s life. In today’s culture, new moms can find themselves on their own with no extended family to lend their knowledge. Nurses, pediatricians and lactation consultants now fill that role; they are the eyes and hands along with the much-needed experience to guide new mothers. Our Breastfeeding Medicine experts assist nursing moms with latch every day. Even a single visit with a lactation consultant observing your breastfeeding baby can provide valuable insight on achieving, and maintaining, the proper latch - preventing future nipple soreness and discomfort. How to heal sore nipples from breastfeeding To heal sore nipples, you must first fix the cause, and correcting the latch prevents further damage. A lactation consultant can also help you address the pain. Below are some breast healing tips: • Your own expressed breast milk is excellent to rub into the nipple for anti-bacterial protection. • For those moms who need more lubricant or fat than breast milk offers, use a lanolin or a cream that is labeled safe for the baby. • Soothies are a gel pads providing comfort in between feedings, but should not be used with lanolin products. • Breast shells, not to be confused with shields, can guard the nipples from irritation or pressure in between feedings. If you have more questions about preventing and healing sore nipples or general breastfeeding concerns, talk to your pediatrician or a Renown Health Breastfeeding Medicine specialist at 775-982-6365.

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Becoming a parent for the first time means lots of new unknowns – from learning to breastfeed and swaddle to buckling your newborn into the car seat for the first time. But when it comes to putting them to bed safely, it’s important to remember it really can mean life or death. It’s something we’re taught before our little one is even here: the correct way to put your baby to bed safely. Sadly though, the number of infant deaths continues to climb. The main culprit of sleep-related infant death continues to be all the items parents leave in the crib with their babies. According to the Center for Disease Control and Prevention, there are about 3,500 sleep-related deaths among babies each year. “The best advice is ‘bare is best.’ Keep your infant’s sleep space clutter free – no blankets, bumpers, toys or pillows,” said Karen Wagner, Pediatric Nurse Practitioner. Follow the ABCs for Safe Sleep Remembering the ABCs is an easy way to remember how to put your little one to bed safely. A: Alone No blankets, toys or pillows. “We do recommend using a sleep sack as a blanket alternative,” said Karen. “It prevents the risk of suffocation and keeps your baby warm.” Keep in mind, the greatest risk for suffocation happens when babies are under 1 year of age, so it’s best to save the toys, blankets and pillows for their “big kid bed,” or around 18 months old. B: Back The slogan “back is best” is another good reminder. Keeping your baby on their back until they’re old enough to rollover helps reduce the risk of Sudden Infant Death Syndrome (SIDS). C: Crib It is best to have your baby sleep alone in their crib. While co-sleeping may be enticing, especially after a late-night feed, it increases the risks of possible suffocation. However, “having your child in your room, in their own crib or bassinet, is protective for SIDS,” Karen said. “In fact, we think co-rooming reduces SIDS risk by almost 50 percent.” Co-rooming allows parents to keep new babies in close reach and helps parents oversee their baby’s sleep, just in case something happens.

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Help celebrate the end of tax season by recognizing Renown's Finance team!  The financial health of every organization is integral to their mission delivery. A health system like ours is no different – and it comes with many intricacies that require a top-notch finance team. The work of financial professionals in healthcare goes far beyond just balancing the books and ensuring bills are paid on time; their work is instrumental to the sustainability and growth of every organization.  The Finance department at Renown Health makes a genuine difference by partnering with every team across our health system to safeguard their financial vitality. From accounting and payroll to financial planning and analysis, this team manages our financial resources effectively to assure we can continue providing the highest quality of care to all patients.  Money-Minded  The team members in Renown’s robust Finance department run the gamut of financial expertise:  Accounts Payable pays all our bills to our vendors. Tax and Treasury handles our business licensing and investments. Accounting records our financial transactions, prepares financial statements and reports transactions to the public and the government. Payroll ensures all our employees are paid for their service. Financial Planning and Analysis focuses on long-range planning and evaluates projects for a positive return on investment. As our in-house finance experts, this team’s workdays are anything but ordinary. Every day – and even every month and season – looks different than the last. On top of it all, these team members know exactly what it means to represent Renown’s cultural commitment to collaboration.  “We handle a varied set of tasks daily, weekly, monthly, quarterly and yearly,” said Minty Huynh, Database Administrator for Renown Health. “We could be churning through a planning cycle involving multiple reports and leader meetings, or we could be diving into details about why a specific department has a charge that brings them over budget.”  “Given that my role is tied with a lot of other finance and accounting departments, there is a lot of variability in the role on a day-to-day, week-to-week and monthly basis,” added Michaell Poertner, Financial Systems Administrator for Renown. “Regarding cross-functional collaboration, we meet with team leaders to address any issues or concerns they have with process or data, then work to alleviate those concerns. We all work together to ensure we record and account for our businesses within established rules and regulations.”  Helping lead our leadership team through financial and strategic goals plays a major part in Renown’s success. Our Finance team has nailed this down to a science. That guidance is driven by two key aspects: data and determination.  “Our team performs specific activities around planning and budgeting, financial effectiveness of current operations and planning for the future,” said Deirdre Maurer, Director of Financial Planning and Analysis for Renown. “We analyze data and provide support for our operations teams. Additionally, we manage Axiom, our financial performance management tool used for all our financial activities: capital planning and tracking, budgeting, long-term planning, management reporting and productivity.”  The excitement of solving problems and presenting high-quality analyses drives this team to succeed. However, given the complexities of their everyday work, one may believe that they stay siloed in their own areas.  The reality is the opposite – these team members appreciate each other immensely and attribute many triumphs to their colleagues.  “I get to work on puzzles every day, such as taking capital projects and building a complete package of reports and documentation to support the many assets at Renown,” said Debra Reyes, Accountant for Renown. “I need and appreciate everyone: Accounts Payable for reclassing items, Finance for project funding, leadership for direction and departments across our health system for working with me on serial numbers and in-use information for capital items.”  Our entire Finance team is committed to providing the necessary support and guidance to everyone at Renown, ensuring our financial well-being every step of the way.  “The finance team supports business partners in managing current and future financial well-being,” said Nancy Perryman, Principal Financial Analyst for Renown. “We are here to help and work with every department that needs it.”  Change Agents  As an organization, Renown Health went through a significant change in 2022 that helped set us on a positive financial trajectory. Last year, our senior leadership decided to transition from a July 1 to June 30 fiscal year to a calendar fiscal year from Jan. 1 to Dec. 31 to link up with Hometown Health’s fiscal year and the fiscal years of most health systems nationwide. From July 1 to Dec. 31, Renown navigated through a “stub period,” which was an opportunity for our team to build upon and deeply analyze our financial health in preparation for a strong, year-long fiscal year.  This transition was accomplished with the dedicated, efficient Finance team, who led Renown through this tough time. In addition, their proactive approach to our calendar year planning during the stub period directly impacted Renown’s margin improvements and financial longevity into 2023 and beyond.   “Changing our fiscal year meant that we needed a special audit only a few months after our last audit for the six-month ‘stub’ period between the old and new fiscal years,” said Shanna Entin, CPA, Senior Accountant for Renown. “There are a lot of challenges with a smaller audit, as some are familiar while some are new, but I’m proud to say we knocked that audit out of the water.”  Despite this uniquely busy season, none of the Finance department’s additional duties fell by the wayside. They celebrated an expedited five-year plan completion, planning turnarounds and much more, all while guiding Renown through the stub period.  “I am proud of this team for finishing our rolling forecasting within two weeks and completing the five-year plan within another couple of weeks,” said Michaell Poertner. “We converted our system to a calendar fiscal year and ensured data integrity was maintained the entire time."  “We’ve had many great accomplishments involving expedited planning cycle turnarounds such as our five-year financial plans in two weeks, the calendar year 2022 finances in another two weeks and a fiscal-to-calendar year conversion,” added Minty Huynh. “We are proud of having pulled together to deliver our plans to the board on time.”  Who can forget the ramifications of the pandemic? During this trying time, our Finance team supported COVID-19 initiatives to ensure all our care teams had the resources they needed to provide the highest standard of care for our most critical patients.  “I am proud that our team was able to support the accounting team with data to reinforce the funding we received for COVID-related expenses,” said Deirdre Maurer. “Our team continues to be here to help any Renown employee, which we are happy to do.”  And the successes of our finance change agents keep on coming – full speed ahead.  “Simply put, we rock,” said Debra Reyes. “We have been able to record assets with more details than before, such as adding locations, serial numbers and more. We have had great audits because our reporting and eye for detail have been keen. We understand each other’s strengths and weaknesses, becoming friends in the process."  Falling in L.O.V.E. with Renown   Respect, reputation, relationships – this is the Finance department’s “Renown Why.” Acknowledging Renown’s community impact and giving back to the health system that provided vital support during some of their most daunting times were common themes among this team for why they joined our purple family.  “I wanted to give back to the organization that had given me so much,” said Shanna Entin. “In March 2009, the ICU team went above and beyond trying to keep my late husband alive. He was a professional ski patroller caught in an avalanche while doing snow control work in Lake Tahoe. Even though he succumbed to his injuries, I will always be grateful to them for not giving up on him. Some 21 months later, my current husband landed in the same ICU with a flailed chest and various injuries from a skiing accident. The care he received in those nine days healed him enough to continue his care at home.”  “I chose to work at Renown because we spent much time at this hospital when I was younger,” added Nancy Perryman. “My sister and I interacted with patients and delivered homemade cards to the elderly, and nurses brought us hot chocolate. Renown felt like home as much as possible when we were here with my father. Then, as an adult, when my father was in his final days, our family surrounded my father, and the amazing Renown staff surrounded us.”  “Renown is a well-known name within the Reno area, and I wanted to work with a company with a good reputation and longevity,” added Michaell Poertner.  Now, why do they stay? For this department, the answer is simple: their colleagues. Like many other departments at Renown, the encouraging and uplifting team atmosphere inspires them to continue making a difference. It helps them remain dedicated to Renown’s mission and vision.  “What keeps me at Renown is the awesome team of professionals I get to call my colleagues,” said Shanna Entin. “We take our jobs seriously. And at the same time, dealing with life is always prioritized over work. So many people are willing and able to jump in to cover you when life throws a curve ball.”  The proof “is in the pudding” – many members of this team have a 20+ year-long tenure at Renown, and they remain loyal to this day, excited for the journey ahead of them.  “I applied here in 1999 to be an Accounts Payable Clerk at Renown South Meadows while I was wrapping up my courses at Career College of Northern Nevada; I’m thankful I’m still here,” said Debra Reyes. “I have a very interesting history with Renown and have experienced a wide range of things. That’s why I stay – for what lies ahead.”  “I chose to work at Renown 20 years ago to make a ‘genuine difference,’ and I like that Renown had and still has a focus on the community and quality healthcare,” added Deirdre Maurer. “I am here today because I enjoy the people, our values and our continued commitment to our patients, community and each other. I am grateful for the opportunity to be part of a great organization.”  The gratitude among this team transcends beyond office walls, and they welcome any fellow finance experts to consider joining their department and embracing the future together.  “I’m thankful every day, even on the hard days,” closes Debra Reyes.

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Want to know more about osteoporosis and osteopenia? We'll dive into these conditions and give you some handy tips on preventing future problems and taking care of your bones. What is Osteopenia? Osteopenia (low bone density) is the initial stage of bone mineral density loss, which can eventually progress to osteoporosis if steps are not taken to prevent it. What is Osteoporosis? Osteoporosis is a condition that weakens our bones. While it literally means “porous bone," it doesn’t mean that our bones are doomed to succumb to the changes that can happen to us silently over time. Our bones are living tissues that are constantly breaking down and remodeling themselves.  Osteoporosis and osteopenia are typically diagnosed by testing bone mineral density using scans that your primary care provider can easily order. This is important testing because it dictates your risk of breaking a bone in common areas like your hip, wrist or spine. It also helps set the stage for talking with your healthcare team to develop a treatment plan. Most people will reach their peak bone mass in their mid to late twenties. There are several factors that increase our risk of osteoporosis or osteopenia as we age, such as menopause, genetics and other lifestyle factors. However, there are several things you can do to mitigate this breakdown and assist your body in the constant remodeling it does to our bones. 3 Controllable Factors to Build Strong Bones 1. Talk to your primary care provider They can go over a plan and prescribe things such as vitamin D, calcium and medications that can help if you are at risk or have osteoporosis or osteopenia. 2. Maintain a healthy diet Talk to a dietician if you need further help as they can be an invaluable resource to develop a plan.  Eat foods rich in calcium, vitamin D and vitamin C. These assist with the rebuilding of bone. Examples include but aren’t limited to leafy greens, legumes, salmon and healthy dairy products.  Don’t smoke — it directly correlates with a decrease in bone mass. Smokers also take longer to heal from a fracture.  Limit alcohol to two to three beverages per week. Alcohol interferes with the production of vitamins needed to absorb calcium and the hormones that help protect bones. 3. Exercise Talk to your primary care provider to get a referral to physical therapy if you need help with exercise.  Our bones adapt to the stresses we put them through. Therefore, exercise should be tailored to putting the right stress on our bones. There is good quality research that most exercise is safe when dealing with less bone mineral density.  The exercises should be progressively challenging and increase the load for resistance and weight training at least two to three days a week. Examples include squats, step-ups, chest presses and rows.  Exercises higher in velocity will lead to more power and bone adaptation. Examples include quicker push-ups, marching and quicker walks.  Exercises that are weight-bearing will lead bones to adapt to the stress placed on them. Movements such as mini stomps, step-ups, jumping, jogging and so forth may be used depending on how your body tolerates these things to really stimulate bone adaptation. There are aspects of aging and bone health we can’t control, but we can take steps to minimize the chances of bone loss and osteoporosis. Talk to your healthcare team to determine your risk and don’t forget to show your bones a little TLC – you’re going to need them.

Read More About A Therapist's Tips to Prevent and Manage Osteoporosis