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Rules for strong bones

The words "women" and "osteoporosis" often go hand in hand. This is due to the fact that women are at a predisposition toward developing this disease. Osteoporosis is hereditary in nature, but can be provoked by two other factors that are modifiable, as long as we have will. 

It is a way of life and consuming certain type of food. Today I want to present 10 golden rules for healthy and strong bones. When we talk about osteoporosis,  it often occurs in women aged 55-70 years, as this is the period of women life when their bones become fragile and are at higher risk of fracture. It is true, that post-menopause  estrogen levels greatly decrease, leading to lower bone density, but before it happened something else - the level of calcium in the body decreases after age of 30.

Just because it is crucial for women to begin to take steps in that direction, at an early age.The good news is that osteoporosis can be prevented by consumption of calcium-rich foods throughout life, especially before the reduction in bone density.

If you are already ill from osteoporosis, these 10 golden rules for healthy and strong bones will be extremely useful to you. It will increase calcium in the body:

1. Control your weight

Strive to maintain a healthy weight for your age and height. Everyone feels good and enjoys good health in certain weight. This does not mean you have to be "too weak". Remember, the extremes are harmful to health. Overweight load bone system, leading to further deterioration and weakness. Too weak physics also provokes the body to spend energy, deriving it from muscle tissues. This leads to a loss of calcium in bones. So, remember that a balanced weight is preferable.

2. The importance of vitamin D

You can get vitamin D by taking supplements. This vitamin strengthens bones; also helps absorption of calcium in daily intake. So, do not lose valuable nutrients. Vitamin D is found in products such as salmon and milk, but in small quantities. Therefore it’s a good idea to consult a doctor who can recommend obtaining extra vitamin through supplements.

3. The benefits of vitamin K

Have you heard of vitamin K? It may not be as known as vitamin C, but it is important for bone tissue, making it stronger and thicker. Remember this fact - the bones are "living tissues" that require regular regeneration. So, it is advisable to increase the consumption of these foods to provide it:

• spinach
• broccoli
• watercress
• lettuce

4. Are dairy products useful for bones?

The question of the benefits of cow's milk is quite disputable. Milk contains animal protein, which is not absorbed equally well by everyone. It’s up to you to determine, whether consumption of a glass of milk is good for your body, or not. Milk, fortified with calcium and vitamin D, may be useful to you. However, you should know that there are other foods, rich in calcium. They are a good alternative:

• Tofu
• Fortified cereals
• Sardines in oil
• Salmon
• Yoghurt
• Tahini (it’s a paste of roasted sesame seeds, rich in calcium and you can buy it at health food stores)

5. Be careful with vitamin E!

While vitamin E is a powerful antioxidant, it should not be taken into immoderate doses. What does this mean? It is advisable to stop to cook any food with sunflower oil for example. Replace it with olive oil, and thus it will contribute to bone health.

6. Avoid consumption of carbonated drinks

It's OK to consume 1-2 glasses of soda a week. Just keep in mind that these sweet drinks contain acid type, which directly harm bone health. Consume moderate!

7. Do not overdo consumption of red meat!

The red meat is another product, rich in animal protein, which exempts certain acids into the bloodstream, that neutralize the calcium in food. This prevents calcium to be absorbed in bones. It is better to eat turkey and chicken.

8. Avoid smoking

Perhaps a million times you are warned about the harm of smoking. Surely, you are aware of the most harmful effects of this habit. Tobacco, which enters the bloodstream, is direct enemy of bone health and lowers bone density.

9. Drink moderate amounts of  coffee daily

Coffee consumption is not harmful to health as long as it is moderate, which means - no more than 1-2 cups a day.

10. Do exercises regularly

It is not necessary to participate in marathons. Bones need moderate exercise, such as walking every day for 1/2 hour or swimming- 2 times a week. Exercise not only strengthens bone density, but maintain flexibility and improve the health of people.

Are you ready to follow these golden rules for healthy and strong bones today?

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