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Exercise to protect against osteoporosis. Sometimes referred to as a "silent disease," osteoporosis can be hard to spot until it's too late. The disease can subtly wear away at your bones until they become weak and fracture. This can lead to serious injuries, such as hip fractures, that can permanently impact a person's mobility and independence. Osteoporosis is anything but rare. The National Osteoporosis Foundation estimates that about one in two women over the age of 50 will break a bone due to osteoporosis. Fortunately, patients can feel empowered in their ability to protect themselves from osteoporosis. While you may think drinking milk is the way to go, exercise is actually the best course of action for maintaining bone density. WORTH THE WEIGHT Weight-bearing exercises are motions that require you to support a weight or hold up your own body weight as you perform them. Hiking, jogging, climbing stairs, light weightlifting, and jumping rope are all great examples for those whose bones are healthy enough to handle the stress of these exercises. Not only will exercising help protect your bones' density, it can strengthen the muscles that play an important role in maintaining balance and avoiding falls — serious concerns for those with osteoporosis. If you're unsure about your ability, try low-impact exercises such as elliptical training, stair-step machines, or brisk walking, and always consult your doctor before starting a new workout regimen. Find an orthopedic specialist to help you fight back against osteoporosis. Visit CHIStLukesHealth.org/find-a-doctor. Bones Build Stronger Leek Potato SOUP www.CHIStLukesHealth.org | V1N1 | CHI St. Luke's Health 15 INGREDIENTS 3 large leeks 4 Tbsp. olive oil 1 cup onion, diced 3 cloves garlic, minced 1 pound potatoes, diced 6 cups low-sodium chicken stock 1 Tbsp. fresh thyme 1/2 teaspoon salt 1/2 teaspoon fresh pepper 1/3 cup light sour cream 2 Tbsp. fresh chives INSTRUCTIONS 1. Remove leek stems and cut in half length-wise. Rinse. 2. Slice leeks into 1/4 inch rounds. 3. Heat oil in medium-sized pot over medium heat. Add leeks and sauté 3–4 minutes, then add onion. Sauté 5 more minutes. 4. Add garlic and sauté for 3 more minutes. 5. Add potatoes, stock, and thyme, and bring to a boil. Turn heat to low and simmer for 15 minutes. 6. Add salt and pepper. 7. Blend the soup in small batches, until it is a silky texture. 8. Return to the pot, simmering over low heat. 9. Stir in sour cream and add chives for garnish. NUTRITIONAL INFORMATION Serves 4 Calories: 313 Total fat: 6.8g Saturated fat: 2.5g Cholesterol: 17.5mg Carbohydrates: 49.9g Fiber: 4.7g Sugars: 11.3g Protein: 13.8g Sodium: 674.7mg Whole Health This healthy version of a long-time favorite soup is perfect for winter.