-- Forwarded message --
From: chitra subramanyam
Date: 27 August 2014 13:41
Subject: Fw: How to Keep Your Bones Strong
--- On Mon, 25/8/14, Ashok Shinde wrote:
From: Ashok Shinde
Subject: How to Keep Your Bones Strong
To:
Date: Monday, 25 August, 2014, 9:54 PM
How
to Keep Your Bones Strong
The base on which our whole body is
built is the skeleton, from which we get our stability, our
ability to move and function. Our bones are also a factory
for manufacturing red and white blood cells. It's
extremely important to keep bones strong and healthy,
especially in more advanced ages, when calcium seems to
drain away.
A little about bone
depletion:
Bone depletion, or osteoporosis, is
a disease that occurs as a result of dwindling bone mass and
a decrease in the levels of calcium. Along our whole life,
our bones are in a continuous process of construction and
destruction. However, at a young age, there is more
construction than destruction. Things even out as we grow
older until, in our fourth decade, destruction finally
overtakes construction. As a result, our bone density drops
and our bones become more prone to fractures. When this
process happens in an extreme way, it is known as bone
depletion. It's important to note that losing calcium
also makes the bones more sensitive, even if it happens
slowly. At an older age, when our balance is not what it
used to be, the danger only gets worse.
Becuase women start with a bone
density that is already about 30% less than men's, and
because they produce less estrogen as they grow older, they
must face a bigger risk when it comes to bone
depletion.
What is the recommended calcium
amount?
The process of bone depletion in the
body is a natural one and cannot be prevented. But it can be
minimized in volume and influence, by maintaining our bones
and building bone mass through correct nutrition.
The daily calcium amount recommended
for the general population is 1000 mg a day. For adults it
is 1200-1500 mg a day. In addition, vitamin D is also
important, as it helps the calcium absorb in the body. So if
you want to keep your bones strong, you should also consume
vitamin D rich foods. You can get it from the sun or from
food, but it's important to have.
10
Tips to Keep Our Bones Strong
1. Consume milk
products - Every child knows that milk is
rich in calcium and is essential for strengthening bones.
This goes for all milk products, including cheese, yogurt
and alike. If you don't like cow's milk, try soy
milk enriched with calcium.
2. Add nuts to your
diet - Although milk has the highest ratio
of calcium to volume, it is not the only source. Some nuts
and seeds have handsome amounts of calcium. A 30 gram course
of almonds contains 75mg of calcium, 30 grams of sesame
seeds contains 37mg of calcium and sunflower seeds have 33mg
of calcium.
3. Eat dark green
vegetables - Broccoli, Chinese cabbage,
arugula, parsley, lettuce and others are excellent sources
of calcium, and contain many additional health advantages.
This will help you to also diversify your sources of
calcium, which is important to maintain your
health.
4. Take the right Vitamin
A - Vitamin A appears in two forms. The
first is retinol, which appears in animal products, such as
the liver. The second is beta carotene and it is the way the
vitamin comes from plants, especially orange vegetables like
carrot, squash or sweet potato. Studies have found that
consuming too much of retinol vitamin A raises the risk of
bone fraction, while vitamin A in its plant form, Beta
Carotene, does not damage the bones.
5. Strengthen your bones
with Vitamin K - This vitamin helps
activate 3 essential proteins that are crucial for bone
health. As in the case of calcium that comes from green
vegetables, vitamin K also comes from teh same sources. Two
daily helpings of green vegetables a day give the body as
much as it needs.
6. Physical activity
strengthens the bones - Sorry, you knew
this was coming and its of very little surprise. When we
carry out a physical activity, we create pressure on our
skeleton. While it is bad to overdo it, a moderate pressure
is actually very health, as it sends the body signals to
create more bone cells, increase the density and make it
stronger. Operate the body with moderation, and don't go
to far with it.
7. Eat
fish - 100 grams of sardines contain an
amazing amount of over 400mg of calcium! It's
recommended to consume the fresh fish of course and not the
canned variety. The little bones are also edible and contain
a lot of calcium. Sardines, like the salmon, are also a
great source of vitamin D.
8. Reduce your
consumption of carbonated drinks and treats-
The acid that exists in some of the popular carbonated
drinks raises the amount of acid in the blood. To
compensate, the body uses the body's minerals, including
calcium. If the calcium is not readily
