---------- 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 available in the > blood, the body will take it from the bones and this will > hard the density and strength of the bone. There is no > problem drinking them once in a while, but if they are a > daily habit then you can do a lot of damage to your bones > over time. > > 9. Avoidance > measures - Like a lot of other health > problems, we return to smoking. Studies have shown that > smoking harms bone density, as well as over consumption of > alcohol and caffeine. > > 10. Resource > allocation - We must carry out our calcium > consumption in a smart way. Our body absorbs calcium best > when it is no more than 500mg at one time. So, if you are > planning on consuming a large amount of calcium rich foods > or drinks, try to perhaps divide the meal or eat again > later, to make sure the body is able to absorb all you are > giving it. > -- You received this message because you are subscribed to the Google Groups "Thatha_Patty" group. To unsubscribe from this group and stop receiving emails from it, send an email to thatha_patty+unsubscr...@googlegroups.com. For more options, visit https://groups.google.com/d/optout.
