Prevention

Take control of your life.

A few small lifestyle changes now can greatly reduce your risk of conditions like osteoporosis, diabetes and cardiovascular disease down the road. Increasingly, scientists have studied health issues related to women—leading to a variety of important discoveries and prevention tactics.

Osteoporosis

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected.
-National Osteoporosis Foundation

Osteoporosis happens gradually and later in life, so it’s hard to motivate yourself to prevent it. Luckily, the easy ways to help prevent osteoporosis are good for your general health, as well.

To reduce the risk of osteoporosis:

Get plenty of calcium.
- 1000 mg per day, 1200-1500 mg from age 35+.
- Slows bone loss related to aging.
- Friendship® 1% All Natural Cottage Cheese is a good source of calcium.
Incorporate vitamin D through sunlight or supplements.
Exercise regularly with weight-bearing exercises (four times per week).
Maintain proper weight for the benefit of your heart and joints.

Diabetes

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.
-American Diabetes Association

Currently, there is no evidence that type 1 diabetes is preventable, but type 2 diabetes is a disease brought on by nutritional deficiencies and can be prevented by healthy nutrition and lifestyle choices. Have your doctor evaluate your risk factors and screen for diabetes.

To reduce your risk of type 2 diabetes:

Eat a balanced diet.
- Mix carbohydrates with protein, vegetables and dairy.
- Eat less red meat, more chicken and fish.
- Use olive oil, not corn or coconut oil.
- Limit sweets and carbohydrates.
Exercise regularly.
- Maintaining a healthy weight can help reduce your risk factor.
Avoid heavy use of alcohol, caffeine and nicotine.

Cardiovascular Disease

Cardiovascular disease claims more women's lives than the next five causes of death combined—about 500,000 women's lives a year.
-American Heart Association

Cardiovascular disease refers to the class of diseases that involve the heart and/or blood vessels (arteries and veins). Protecting your heart is one of the most important things you can do as a woman, enabling you to live a longer, healthier life.

To reduce risk of cardiovascular disease:

Maintain a healthy diet.
- Eat fewer processed foods (go natural/unprocessed).
- Reduce fat, salt and cholesterol intake. (Look for Friendship® Lowfat 1% Cottage Cheese).
Exercise regularly and maintain a healthy weight.
Avoid caffeine and cigarettes.
Learn techniques to remain calm and avoid stressful situations.
Ask your doctor about evaluating your cardiovascular risk factors.