With proper nutrition, physical activity, regular checkups and screening we can have strong bones and live longer. |
Women have the greatest risk of suffering from osteoporosis as they have smaller and thin bones. Bone mass is lost more than it is replaced from the age of about 40 onwards. So good bone care program will ensure enough calcium, minerals and support nutrients store in bone. Special bone care program is important for menopausal women, as estrogen has a protective effect on bone and after menopause estrogen production is hampered.
Not only menopausal women are at risk but smokers, those who consume too much alcohol, women with low body weight, women taking contraceptive pills, steroids, are also susceptible to osteoporosis.
Include calcium rich foods such as low fat milk and its products, green leafy vegetable, broccoli, cabbage, celery, soy products, millet - ragi, sardines etc. Along with calcium Vitamin D is also very important.
Although calcium is found in a variety of foods like dark green leafy vegetables, tofu, the 1994 National Institutes of Health (NIH) Consensus Development Conference Statement on Optimal Calcium Intake designated dairy products as the preferred source of calcium because of their high calcium content. Experts recommends milk and milk products as sources of dietary calcium based on studies that show a positive relationship between intake of milk and milk products and bone mineral content or bone mineral density at one or more skeletal sites. The NICHD has selected low-fat or fat-free milk as an excellent source of calcium because it has high calcium content without added fat, and because the calcium is easily absorbed by the body. Low-fat and fat-free milk products are also good sources of calcium. Tofu, cereals, dark green leafy vegetables are also healthy dietary sources of calcium. But, it takes a large amount of servings to get the same amount of calcium in 2 or 3, 250 ml glasses of milk. Moreover, other sources of calcium especially dark green leafy vegetables are high in calcium inhibitors like oxalic acid and phytates. These prevent complete absorption of calcium in the body.
Try to avoid soft drinks and sugary drinks. When they are consumed the acid in the blood pH level rises. Body uses calcium and magnesium to restore blood pH balance, leading to bone deterioration and therefore osteoporosis. Most fermented products, meat are acidic in nature. All fruits and vegetable are alkaline in nature which can helpful in this regard.
Studies suggest that diet high in soybean help combat osteoporosis problem in post menopausal women. Magnesium also has significant role along with calcium.
Be physically active and maintain your ideal body weight. Every day 30 mins of brisk walk, weight training thrice a week and strength training is helpful. Avoid smoking and limit alcohol intake as it reduces bone mass and increases risk for broken bone.
For more information on diet, nutrition, health, weight loss or fitness contact DesiDieter Health and Diet Experts.
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