HOTFLASHES | August 2022

Preventing Osteoporosis 

Osteoporosis is a condition where your bones become less dense, which in turn causes your bones to become thin and lose strength. This can lead to more broken bones, and the pain and disability that comes along with them.  Women are more likely to get osteoporosis than men, and bone loss can happen rapidly after menopause when your body is producing less estrogen. However, osteoporosis is preventable. Read more to learn tips on how you can prevent this condition.

  • Eat a healthy diet. Eating foods high in calcium, protein, and vitamin D can go a long way to helping your bone health. If you are not able to eat enough calcium and/or vitamin D and don’t spend much time outdoors, talk to your doctor about taking a supplement.
  • Stay at a healthy weight. Being too thin (with a body mass index or BMI lower than 19 can be damaging to your health. A lower BMI is linked with low bone mineral density, less soft tissue, and muscle weakness.
  • Stay active. Taking weight-bearing and muscle strengthening exercise classes can help your bone health. They can also help you to maintain your muscle mass, which can help lower your fall risk.
  • Avoid smoking and drinking. Both smoking and drinking alcohol are linked with increased bone loss.
  • Know your osteoporosis risk factors. Things like your age, gender, previous broken bones, and other factors can increase your risk of having osteoporosis. Talk to your doctor about your risk factors and a bone health assessment if needed.


Managing Arthritis 

Arthritis can be an incredibly painful condition. It can cause your joints to swell and stiffen, and it can lead to losing your range of motion. This can make it hard to do normal activities. While there’s no cure for arthritis, there are ways you can manage this condition to keep it from taking over your life. Read the top tips for managing arthritis below.

  • Stay active. Regular exercise is a great easy and free way to manage your arthritis. Physical activity has been linked to reduced pain, improved function, improved mood, and an improved quality of life for those struggling with this condition. Regular exercise has the added benefit of lowering your risk for heart disease and diabetes too.
  • Protect your joints. While exercise is a great way to manage your arthritis, be sure to choose an activity that’s easy on your joints such as swimming, walking, or bicycling. These activities are considered low-impact because they don’t stress your joints and have a lower chance of injury. A sports or work related injury can increase your risk of developing osteoarthritis, so wearing protective equipment and avoiding repetitive motions are also great ways to protect your joints.
  • Manage your weight. Being overweight or obese can cause increased stress on joints like your hips and knees. Even just losing as little as 10 or 15 pounds can help you better manage your arthritis. It can reduce pain and improve joint function.
  • Talk to your doctor. If the steps mentioned above are not helping to fully manage your arthritis pain and joint function, it’s a good idea to sit down with your doctor. Talk to your doctor about your pain and other arthritis symptoms and about other possible management tools.


Hidden Veggie Meatballs 



¼ head of cauliflower

½ cup finely shredded cabbage

1 tablespoon potato starch or cornstarch

1 tablespoon balsamic vinegar

1 teaspoon sea salt

1 teaspoon dried basil

½ teaspoon pepper

1 pound ground turkey

Optional: Barbecue sauce and fresh basil leaves 



  1. Preheat oven to 400°. Place cauliflower in a food processor; pulse until finely chopped. Transfer to a large bowl. Add the cabbage, potato starch, vinegar, salt, basil and pepper.
  2. Add turkey; mix lightly but thoroughly. With an ice cream scoop or with wet hands, shape into 1 1/2-in. balls. Place meatballs on a greased rack in a 15x10x1-in. baking pan. Bake 20-24 minutes or until cooked through. If desired, toss with barbecue sauce and top with basil.