Can you imagine a house built without a foundation,a marriage but without a wife,a government without a political party,a life without a joy,a mouth without teeth, human head without a brain,a bank without a currency, a police without a gun,a musician without a voice,a pastor without a congregation,a grocery store without a product and a human body without a bone.
A bone is a biological foundation upon which we build our body, whether we are thin or fat,small or big, white or black,we all have this supportive structure in common, that allows for easy locomotion.but this skeleton is a living tissue in constant need of replacement,as early as the age of 25 we start to lose more bone than we can build, leading to progressive thinner, weaker bones as we grow older, raising the risk of osteoporosis.
“A balance diet rich in fresh, whole foods is the foundation for a good bone health”according to an expert Jeri Nieves,Ph.D,a health care professional affiliated with the National Osteoporosis Foundation (NOF) and an associate professor of clinical epidemiology at Columbia University Mailman School Of Public Health in new York City.
In this article we shall be taking a look at the right weapons to fight against diminishing bone mass and increasingly fragile bone.
🔹 Eating calcium rich foods.
Whatever your diet doesn’t contain enough calcium for your body’s need, calcium is withdraw from the bones, studies show that low calcium intake is associated with low bone density,bone loss and broken bones.
Eating low or non fat dairy products such as milk and yogurt, Salmon and sardines, dark leafy greens, broccoli, dried figs and Nuts,to absorb calcium in the system you also need Vitamin D,few foods other than fish and liver naturally contain Vitamin D, you can get Vitamin D from fortified foods like milk and orange juice,ask your doctor if you will need a daily supplement of vitamin D.
How much of calcium do I need ?
According to the national osteoporosis foundation,if you are under age 50,get a total of 1000mg of calcium from foods and supplement if needed,along with this get 400 to 800 lU of vitamin D daily.
If you are over 50,get 1200 mg of calcium and 800 to 1000 lU of vitamin D, your body can absorb about about 500 to 600 mg of calcium at one,so spread out your calcium intake, have a calcium rich food at each meals or as a snack.for instant have a glass of calcium-fortified orange juice with breakfast,take yogurt at snack time and drink a glass of milk before bedtime.
🔹 Focus on fruits and vegetables.
Several studies have linked high intake of fruits and vegetables with bitter bone Health,some evidence suggest that fruits and vegetables create an environment that reduces calcium loss from bone,while others maintain that plant phenols and flavonoids provide compounds that bolster bone, natural food produce, as against processed foods,is also rich in Vitamin, minerals and antioxidants which can help fortify bone and maintain the muscle that support them.
How much of fruits and vegetables should I eat?
Eat at least one and half cups of fruits and cups of vegetables everyday or more,each kind of fruits and vegetables offers its own particular concentration and a mix of nutrients.
🔹 Getting access to lean protein.
Protein aids the production of collagen fibers that provide a framework for bones, therefore adequate protein intake is Important for bone health.several studies show that old adults over age 80 with low protein intake had more rapid bone loss and a higher risk of fractures than those with sufficient protein.
How much of lean protein can I eat?
Eat about five ounces of lean protein, skinless poultry,fish, beans, low-fat or fat-free dairy food,nuts and seeds,per day for women and five and half ounces for men.
A note of caution: Avoid red meat, poultry skin,lard, butter cream and tropical oils,as saturated fat can think the bones.
If you are on a low carbohydrates,high protein, weight loss program, your body may leach calcium from your bone, causing them to weaken, keep a good balance diet and make sure you consume enough calcium.
🔹 Take your physical activity more seriously.
Aim for at least 30 minute of exercise each day, weight-bearing and muscle-strengthening exercise may help build strong bone in your younger years,if you are above 30,the right physical activity will help you maintain bone strength.
A study from American journal of preventive medicine of over 10,000 adults suggest that men and women who got get regular aerobics exercise will experience fewer falls while working.
If you can’t do high impact weight-bearing activities such as running,try lower impact exercise such as working,stair climbing-step machine,low impact aerobics and elliptical training.for muscle strengthening exercise with free weights or a resistance band.
Eating a well-balance, nutritious diet and getting regular exercise will go a long way towards keeping your bone in a good healthy condition.
🔹 Avoiding excessive sodium intake.
For commercial and economic purpose, sodium is used both as a flavoring and a preservatives to many meals and foods we enjoy to eat,the effect of this on our bone is that, consuming too much salt leads to an increase in the amount of calcium lost in the urine, according to a report issued by the university of Maine, chronic loss of calcium in this way increase your risk of osteoporosis,a condition characterised by diminished bone mass and increasingly fragile bone.
Reducing your consumption of salt can help to prevent the depletion of the calcium supply to your bone.calcium which is essential for strong healthy bone.
To reduce your sodium intake:
🔸 Avoid high sodium deli food especially smoke meats.
🔸 Limit canned vegetables, frozen meals, condiments e.g salad dressings, mustard etc,tomato sauce and other packaged foods, those products tend to contain excess sodium.
🔸Eat fewer takeout and restaurant meals and cook with less salt at home.
🔹 Getting access to your Vitamins and minerals.
Fruits and vegetables contain nutrients that research suggests are beneficial for the bones, according to the national osteoporosis foundation, here are some nutrients you should get in addition to calcium.
🔸 Vitamin C:this vitamin source include red pepper, green pepper, oranges, grapefruit, broccoli, strawberries, brussel sprouts, papaya and pineapple.
🔸 Vitamin k: certain dark green leafy vegetables such as Kale, collard greens, spinach, mustard greens, turnip greens and Brussels sprouts.
🔸 Potassium: tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.
🔸 Magnesium: spinach,beet greens,okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.
Until we meet again in the next article,stay healthy, bones is an important part of life, don’t joke with your bone because you can’t borrow mine.
see you on top.