Worried about your bones? And the ways to maintain healthy bones? You should be. As they say, also, that it is never too late. Your risk of osteoporosis, where the bones become fragile and porous, has much to do with bone mass that has developed in the 20s and 30s, and what has been done to prevent loss of bone mass that later.
Natural ways to reverse osteoporosis
Bones, like the rest of our body parts are living materials. They are in a constant state of remodeling, to break down and build. While you do not want to do that to your kitchen or other reindeer home more than a few times in your life (been there?), Which is like our bones work.
interesting fact: Physiologists say that we create about 11 skeletons in the entire course of our lives. So our body works hard to maintain healthy bones. There are changes simple lifestyle changes you can make to reduce the loss of natural bone – and it starts with food for strong bones
bone building foods
know that for women, after menopause, estrogen levels plummet and bone loss accelerates. Estrogen plays a role in which new healthy bone in the body is established. Statistics show that half of the over 50 American women is probably a broken hip, spine or wrist due to weak bones, vulnerable, and about one in five will end up with full-on osteoporosis. Men are at risk, too, but especially women have been told to get enough calcium to fight bone loss. When it comes to vitamins for healthy bones, calcium is not the answer, after all,
Research in recent years has ruled the high recommendation excess calcium content. Excess calcium (and calcium supplements) can actually harm your bones in many cases, doing the opposite of what scientists first thought. It can cause constipation, and have a negative impact on the absorption of other nutrients.
Attention is now focused on dairy food sources of calcium. So good foods for bones are broccoli, green leafy vegetables (you may never enough kale?), Tofu, almonds, beans and sesame seeds. Definitely some good options to consider adding to your diet on a regular basis. It takes about 500 to 800 mg a day (a cup of cooked broccoli has 180 mg of calcium, just to give you an idea).
dairy products, like cheese and ice cream, in particular, is acidic, while your body is better food with a more alkaline pH. When a large amount of dairy products you eat, your body removes calcium from the bones to try to neutralize the acidity. That’s not good for the bones. So you want to limit acidic foods. Besides dairy products, beware acid meat, soft drinks, added sugar, alcohol and packaged foods. Want to help with the absorption of all the nutrients and vitamins for healthy bones that are really important, such as magnesium and vitamin D.
The natural way to treat osteoporosis
Good bone health and taking appropriate measures for the treatment of osteoporosis measures – if you already have it – really has a lot to do with a healthy diet. Eating fresh, whole foods and make meals from scratch. It is not always easy, but you will be better for it.
Indeed, filled with products is one of the best ways to improve bone density. Make a habit of eating six to nine daily servings of fruits and vegetables. It’s time to acquire a taste for Brussels sprouts, turnip and mustard greens! You’ll keep your blood alkaline and benefit from other bone nutrients to use in these foods such as phosphorus and vitamin K.
What about prunes? They are good for more than keep you regular. A 2011 study in the British Medical Journal found that women who consumed eight to 10 prunes a day had a higher bone mineral density than those who ate dried apples. Why prunes? They give potassium and boron, both good for bone health.
strontium for bone health is another popular nutrient. Chemically similar to calcium, strontium is considered valuable to support healthy bones. The main source of food for strontium is seafood, so enjoy shrimp, clams, crabs and lobsters. If you are not a seafood person, other sources include wheat bran, poultry and root vegetables such as sweet potatoes.
Words of caution to maintain healthy bones
Cut back on coffee. It has to be said! Switch to herbal tea – or at least limit their caffeine intake. Coffee is acidic and caffeine, though a great stimulant, hinders the absorption of calcium. You want to take every precaution against discharging body calcium from your bones, making them more porous and fragile, prone to injury.
Another great one is stay away from salt. Sodium is reported to increase calcium loss in the urine. You want to limit your intake to 2,300 mg a day, which may sound like a little, but start looking at food labels and care. It is about one teaspoon a day. You know too much is bad for the heart, so it is not very good for the bones, either.
Keep your stress levels under control, too. This is because the stress hormone cortisol is a steroid. Over time, high levels of steroids can increase the risk of osteoporosis. Try meditation or tai chi, such as methods to relieve stress.
Get active today!
Another key way to keep bones healthy is exercise. Ideally, weight-bearing activities such as running are recommended, jumping rope, and dancing, because they impose a greater burden on the muscles, tendons and bones, which respond by getting stronger. Weight lifting has the same effect, so dust off those dumbbells (or try soup cans) and give it a shot.
But if all that’s too daunting for you, start with short walks. Even 10 minutes a day can help.
Make these healthy lifestyles in a habit and you’ll be on your way to strong bones for healthy aging. One day at a time! Related