How to Keep Your Bones Strong - FROM THE WWW.
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.
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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.
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What is the recommended calcium amount?>
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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.
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> 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.
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> 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.
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> 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.
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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.
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> 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 the same
sources. Two daily helpings of green vegetables a day give the body as
much as it needs.
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> 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.
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> 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.
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> 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.
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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.
The
surprise hint of an early general election thrown out by Political
Leader of the ruling People’s National Movement (PNM), Prime Minister
Patrick Manning, at last Sunday’s Special Party Convention, along with
the circumstances which may have prompted it, has, oddly enough,
provoked the feeling that Manning may be playing with the Opposition.
