Tips Which Will Keep Your Bones Stronger for Longer

Bone mineral density refers to the amount of minerals in our bones, which indicates their strength and density. Bone mineral density that is below the normal levels, but is not low enough to be classified as osteoporosis, is known as osteopenia.

 

Osteopenia usually doesn't cause pain or other symptoms, but it is very important to understand how it can be prevented as it can progress to osteoporosis (where the bones become so weak that they fracture extremely easily).
Aging is a common cause of low bone mineral density. Other factors that contribute to osteopenia include eating disorders, metabolism problems, exposure to radiation, chemotherapy, family history, lack of physical activity, smoking, regular consumption of sodas, and excessive alcohol consumption. There are no obvious symptoms of osteopenia. Therefore, you should take a bone density test every few years after you have turned 35.
Here are 10 top ways to prevent the loss of bone mineral density.

1. Consume Adequate Calcium 

Calcium is one of the most important nutrients for improving your bone density. Our bones are made of calcium, so this nutrient is essential for preventing any bone-related diseases. People between the ages of 19 and 50 should consume around 1,000 mg of calcium per day. Women, who are at a higher risk of contracting bone diseases, should consume 1,200 mg of calcium a day.
You can get your daily requirement from sardines, dark green vegetables, organic dairy products, blackstrap molasses, dried fruits, and fortified soy products such as tofu. If you do not have a balanced diet, you should speak to your doctor about taking calcium supplements.

2. Boost Your Vitamin D Intake
Vitamin D is another essential nutrient that improves bone health and reduces the risk of osteopenia. Furthermore, vitamin D also helps your body utilize calcium better. You can get vitamin D into your body by eating eggs, salmon, swordfish, sardines, and fortified foods such as cereal and orange juice. Our bodies also produce vitamin D when exposed to the sun, so take the time to enjoy 10-15 minutes of early morning sun exposure each day.

3. Stay Active
Regular exercise is great for overall health and bone health is no exception to this rule. Our bones form and remodel in response to physical stress, thus regular physical activity is a great way to prevent the loss of bone mineral density. For good bone health, aim for around 30 minutes of weight-bearing activities most days of the week. Activities like walking, hiking, and dancing are all great choices.

4. Quit Smoking

 Smoking is bad for our overall health, especially bone health. Smoking prevents the body from efficiently absorbing calcium, thus decreasing bone mass. In fact, smokers are at a much higher risk of fractures than non-smokers. Therefore, you should try to quit smoking as soon as possible. You can get help from professionals as well as family members and friends.
5. Consume Less Caffeine                                             
Coffee does have some health benefits when consumed in limited amounts, but too much caffeine in any form is no good for your bones. Excess caffeine intake can interfere with the body's ability to absorb calcium, which is vital for good bone health.

6. Eat Foods Rich in Vitamin K
Vitamin K will give a boost to your bone mineral density level. This particular vitamin helps the body make proteins for healthy bones and reduces the amount of calcium that is excreted by the body. Vitamin K rich foods include kale, Brussels sprouts, turnip greens, fermented dairy products, broccoli, and prunes.

7. Reduce Your Sodium Intake
Salt causes excessive calcium excretion through the kidneys. In fact, too much salt appears to be a risk factor for bone fragility. To improve your bone health, it's essential that you limit your salt intake. The American Heart Association suggests consuming less than 1,500 mg of salt a day.

8. Pump Up Your Potassium Level 
Potassium is known to be important for muscle health, but it is also beneficial for bone health. This mineral neutralizes acids that remove calcium from the body. The recommended daily intake of potassium for adults is 4700 mg. The best sources of potassium are avocados, bananas, strawberries, kiwis, mangoes, apricots, carrots, dates, sweet potatoes, spinach, broccoli, and red peppers.

9. Eat Magnesium-Rich Foods
To improve bone health and reduce the risk of getting osteopenia, you should eat magnesium-rich foods every day. Magnesium is needed in over 325 enzyme systems in the body that control thousands of chemical interactions and it's also vital for bone health. It stimulates the hormone calcitonin, which preserves bone structure by drawing calcium out of the blood and soft tissues and back into the bones.
Great sources of magnesium are almonds, avocados, beans, bananas, pumpkin seeds, tofu, soy milk, pecans, walnuts, potatoes with skin, yogurt, whole grains, and green leafy vegetables.

10. Eat Foods Rich in Vitamin C
Vitamin C can also help prevent loss of bone mineral density. Collagen is the main protein in bones, and vitamin C plays a major role in collagen synthesis. To get vitamin C into your diet, eat fruit and vegetables such as bell peppers, oranges, broccoli, strawberries, Brussels sprouts, kiwi, pineapple, and cauliflower. You can also take vitamin C supplements, but please consult your doctor first.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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SOME HIGH-FAT FOODS ARE GOOD FOR OUR HEALTH !

Highly fatty-foods do have an important place in a well-balanced diet. The following fatty foods will improve your cholesterol quality, heart health, weight, metabolism and even cognitive function. Plus, they taste just great. 

NOTE: If you are planning on changing your diet considerably, or you are concerned at the levels of fat you consume please consult your doctor.

Embrace the Fat There are different types of fat, some with a better reputation than others. Poly and monounsaturated fats, such as what you find in olive oil, avocados and nuts, are frequently lauded as ‘good fats’, as is Omega-3, which is found in fatty fish such as sardines and salmon. Yet it’s now becoming commonplace to hear doctors and nutritionists recommend even saturated fats as part of a balanced diet.

Not only is fat increasingly seen as ‘not bad’, it’s also been found to have actual health benefits. Whole, unprocessed foods with high amounts of saturated fat help to improve your:

•    Cholesterol quality
•    Cognitive function
•    Metabolism

Furthermore, naturally fatty whole foods are often full of other healthy nutrients like vitamin K2 and choline, which are not easy to find in other foods. That’s why some nutritionists are claiming that ‘fat is where it’s at!’
REMEMBER: Don’t Eat Only Fatty Foods The following fatty foods should be eaten as part of a balanced diet. You can have too much of a good thing, after all.

 

1. Butter (from grass-fed cows)

Laura Schoenfeld, MPH, RD, says that butter is much healthier than we have been led to believe. Butter contains high amounts of vitamin K2, which is necessary for helping our body use calcium properly in our bones. Furthermore, saturated fat rich butter is healthier than the omega-6 polyunsaturated fats of butter substitutes like margarine that utilize vegetable and seed oils.

Buttering up your veggies really makes them taste wonderful and lets you absorb their nutrients better too.

 2. Egg yolk

Schoenfeld  also finds that egg yolks have been misunderstood and under appreciated too. She recommends that people eat 2 to 3 eggs a day, not only because of their fabulous flavor, but also because they are rich sources of vitamin A, Choline, B vitamins, selenium, and the antioxidants, vitamin D and carotenoids. And all of this goodness comes from the yolks!

That’s why you should forget about egg-white omelets and salads and ‘embrace the yolks’.

 3.Cocoa Butter

Miller reports that cocoa butter (theobroma oil) contains antioxidants and omega-9 fatty acids that can help provide balanced hormones and support your immune system function. You can add cocoa oil to your coffee, smoothie, or even homemade energy bars.

 

4. Avocado

 Avocado is a marvelously healthy fruit. Being a source of omega-9 oleic acid, Avocados are great for your skin and hormone balance, as well as being fibrous digestion promoters. Their B vitamin content is good for improving stress response and even fertility. They also contain electrolytes, making avocado a great snack for getting your energy levels back post workout.

So, you can enjoy that bacon and avocado sandwich without your doctor complaining, according to Miller.

5. Dark chocolate

 Most chocolate is indeed riddled with sugar, and contains little cocoa solids. But you should be able to find the right kind of dark chocolate that’s at least 70% cocoa, which can give you the 200 mg of flavanol antioxidants necessary for both improving blood flow and improving heart health.

Jennifer McDaniel, MS, RDN, CSSD, LD, adds a dash of cocoa powder to her morning cereal and eats 150 calories worth of dark chocolate after lunch, in order to protect her heart (she has a family history of heart disease).

6. Nuts and Nut Butters

Nuts, full of fiber, protein, antioxidants, minerals and vitamins, offer some fabulous health benefits, when eaten in moderation. McDaniel suggests around one serving a day (150-200 calories) for the following results:

•    Reduced blood pressure
•    Healthier heart
•    Decreased metabolic syndrome
•    Alzheimer’s prevention
•    Memory boost
•    Reduced depression

7. Flax and Chia Seeds

 Adding a tablespoon of flax and chia seeds to your oatmeal or smoothie is a great way to boost your omega-3 intake, supporting your body’s anti-inflammatory efforts. Though fish are a better source for Omega-3, McDaniel says that flax and chia also offer other benefits, such as lignans, which lower cholesterol, and they also have a high fiber content.

 

9. Full-Fat Milk and Dairy

 It’s far from proven that skimmed milk offers any advantage over full-cream dairy, since milk’s fat interacts well with its other nutrients, such as vitamin D and potassium. These nutrients are perfect for increasing heart health, regulating blood pressure and insulin levels, according to McDaniel . For those who eat a limited amount of meat, milk is a great way to make sure their body is getting enough saturated fat.

Furthermore, recent studies don’t show any enhanced risk of stroke, heart disease or cardiovascular disease related to dairy.

10. Coconut Butter

 Coconut butter is made from coconut meat puree and coconut oil, blended together. It thus contains all of coconut oils’ nutrients, like the triglycerides which protect the digestive tract from harmful bacteria. Coconut butter makes a great toast topping, or sweet addition to your oatmeal breakfast.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement