Did you know that you can help promote bone health no matter what your age? It’s not difficult – simply add the following foods to your diet:
- Non-fat dairy products. They are a good source of calcium, an essential mineral which is important to bone health.
- Non-dairy calcium-rich foods. Sardines, canned salmon (with bones), dark leafy greens, whole soy foods like tofu, and calcium-fortified products such as soymilk and orange juice are good calcium-rich options for those who don’t eat dairy.
- Whole vegetables and fruit. They provide potassium, magnesium, vitamin C and beta carotene, all of which have been linked to higher total bone mass.
- Food sources of magnesium. Spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds are good sources of this essential mineral, which is vital for healthy bones.
In addition, avoid too much protein intake – excessive dietary protein can promote calcium loss from bones – and cut back on caffeine and sodium.
- Add spinach to salads, sandwiches, and soups.
- Add nuts and seeds to fruit salads and vegetable salads, sandwiches (chicken salad, tuna salad), stir fries, breads, and casseroles.
- Eat fresh fruits and vegetables as snacks instead of cookies or chips.
- Eat non-fat dairy foods such as yogurt, cheese, and milk for snacks.
- Add tofu to salads, soups, and stir fries.
- Drink soy milk and orange juice if you don’t eat dairy products.
- Add canned salmon with bones to salads, soups, pasta dishes, and sandwiches. The bones are fine and are not noticeable in foods.
Bone is a living and growing tissue. Throughout life, bone is constantly being renewed in a process called remodeling. During remodeling, old bone is removed and it is replaced with fresh new bone.
Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.
Osteoporosis
Osteoporosis or “porous bone” is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine.
At what age do I need to be concerned about my bones?
Bone healthy actions should begin in childhood and continue throughout your lifetime. However, it’s never too late to take action to promote healthy bones.
Bone healthy actions are the keys to enable you to build and maintain strong bones. These include:
- eating a well-balanced diet rich in calcium and vitamin D;
- participating in regular exercise;
- taking safety precautions to protect your bones and prevent falls;
- limiting alcohol intake;
- maintaining normal hormonal balance in premenopausal women;
- avoiding excessive dieting and excessive thinness; and
- talking to a medical professional about promoting healthy bones
Why does calcium matter?
Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include
- Dairy products—low fat or nonfat milk, cheese, and yogurt
- Dark green leafy vegetables—bok choy, broccoli, and spinach
- Calcium fortified foods—orange juice, cereal, bread, soy beverages, and tofu products
- Nuts—almonds
Peak bone mass, defined as the maximum bone density you will ever have, is largely determined by your genetics. Peak bone mass is reached between 18 and 25 years of age. In youth and young adulthood, consuming enough calcium each day, participating in regular exercise as well as taking the other actions to promote healthy bones is necessary to reach peak bone mass. After age 25, bone healthy actions help maintain bone mass. Throughout your life, if your dietary calcium intake is too low, your body will withdraw the calcium it needs from your bone bank. Over time, if more calcium is taken out of your bones than is put in, the result may be thin, weak bones that result in osteoporosis. In your senior years, usually after age 70, then weak bones may break more easily during normal activities. It is important and easy to meet your daily calcium recommendation by choosing a well-balanced, calcium rich diet.
Why is Vitamin D important?
Vitamin D is necessary to build and maintain strong bones. It helps your body absorb and use calcium. It is important to be sure that you get the proper amount of vitamin D.
Get moving!
Regular exercise at any time in your life is good for your heart, muscle tone, flexibility and coordination. In children and young adults, exercise may actually build stronger bones. After peak bone mass is reached, exercise plays an important role in maintaining bone mass. Exercise builds strength, improves posture, promotes balance to prevent falls and increases muscle mass to cushion bones in the event of a fall. Seniors, people with medical conditions, and those with physical disabilities can benefit from supervised exercise. To ensure your safety, consult your medical professional before beginning an exercise program. This is especially important if you have (or have a history of) a medical condition or if you have been diagnosed with osteoporosis and/or fracture. If you have osteoporosis and/or fracture, it would be beneficial to get a prescription from your medical professional for a physical therapy consultation before starting your exercise program. Taking these precautions will help make sure that your exercise program follows principles of safe movement while you promote healthy bones.
An ideal program combines weight-bearing, muscle-strengthening, postural and balance exercises. Weight-bearing exercise is any physical activity in which your body works against gravity. It simply means that your feet and legs are supporting or carrying your weight.
This type of exercise builds bone mass in youth and maintains it in adulthood. Some examples of weight-bearing exercises include walking, racquet sports, team sports, dancing and climbing stairs. Muscle strengthening exercises build muscle that helps support your bones. Lifting weights, using resistance bands and exercising on resistance machines are ways to strengthen muscle. Proper body alignment and postural training exercises promote correct posture and may help to minimize kyphosis (stooped posture) resulting from osteoporosis. Tai Chi is an example of a type of exercise that teaches balance and may be beneficial to reduce the risk of falling.
Eleisia
http://www.watkinsonline.com/eleisiawhitney
Watkins Business Opportunity http://www.vanillasage.com
[...] Four Foods For Healthy Bones : Moms In A Blog [...]