---------- 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.
>

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