bone health

More Food to Give You Strong Bones

February 28, 2023 By Charlie

So maybe you’re allergic to shellfish and you can’t eat crab and oysters to help build stronger bones. What else can you eat on a regular basis to avoid bone problems when you advance in years? Here are some more alternatives.

Bok choy
This crunchy green leafy vegetable is very rich in calcium, the main nutrient that helps in bone health. More than that, though, bok choy also contains vitamins and iron, making it a very healthy treat for you. There are many ways to prepare bok choy – your imagination’s the limit!

Bananas
I love this fruit. It is very versatile. You can it eat as it is – just peel and pop into your mouth. You can make desserts. You can make smoothies. The great thing about bananas, aside from the taste, is that it contains potassium, which is responsible for preventing calcium loss in the body.

Kiwi Fruit
While I do not know many people who like kiwi, I highly suggest this fruit as an alternative to other snacks. Just lie bananas, kiwis contain a lot of potassium. In addition to this, however, this fruit also has a lot of vitamins as well as lutein, which is needed to help reduce the risk of heart problems.

Broccoli
Steamed broccoli – crunchy and sweet….You can’t get any better than that! And while there are people who hate this veggie, it does pack a lot of calcium, together with other nutrients. Broccoli is a perfect side dish to meat, which is just right for me!

Originally posted on July 27, 2011 @ 1:37 pm

Build Stronger Bones With These Foods

February 28, 2023 By Charlie

Our bones need particular attention; at least, if we want to have them strong and healthy when we grow old. I suppose that people in their 20s and 30s do not really worry much about their bones but seeing as how the older people have problems with their bones, I think that it is never too early to try and build up our own bones. My mother would tell you the same thing – she is now suffering from osteoporosis and man, is it hard for her!

So here are some kinds of food that can help you build up those bones as early as you can.

Alaskan King Crab
You can always go for calcium pills but why settle for something routine and boring when you can eat lotsa crab? The Alaskan King Crab is very high in protein and very low in fat. More so, it has a lot of zinc, which is very good for making your bones healthy. Per 3.5 ounce serving, you can get 7 mg of zinc – and you get to enjoy the succulent meat as well!

Prunes
Yeah, prunes are known for other benefits but did you know that it contains a considerable amount of boron and copper? These two things help prevent osteoporosis. So the next time you get the munchies, grab a handful of prunes!

Oysters
Eew…well, I do not particularly like oysters but for those who do, then good for you! Not only does this shellfish help prevent prostate cancer, it also contains zinc and copper, which can help increase bone health.

(to be continued)

Originally posted on July 20, 2011 @ 1:37 pm

Men And Osteoporosis

February 28, 2023 By Charlie

Although osteoporosis commonly occurs in women, men are not totally exempt from this condition. If you are male and you want to ensure a healthy body even when you get older, then I suggest paying particular attention to the risk factors involved in osteoporosis. The National Osteoporosis Foundation lists down these risk factors:

• Prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, certain cancer treatments and aluminum-containing antacids
• Chronic disease that affects the kidneys, lungs, stomach, and intestines and alters hormone levels
• Undiagnosed low levels of the sex hormone testosterone
• Lifestyle habits:
1. Smoking
2. Excessive alcohol use
3. Low calcium intake
4. Inadequate physical exercise
• Age: Bone loss increases with age
• Heredity
• Race: Of all men, white men appear to be at greatest risk for osteoporosis. However, men from all ethnic groups develop osteoporosis

If you think about it, these risk factors are quite similar – if not exactly the same – as the risk factors for other diseases. The bottom line, then, is for men (and women as well) to try and live the healthiest possible lifestyle as early as possible. It is common sense, really, but I suppose that we do not really pay attention to these things until we feel that something is wrong with our bodies.

Whether we are talking about osteoporosis or any other condition, the moral of the story is that we should take care not to subject our bodies to undue conditions.

Originally posted on April 27, 2011 @ 9:43 pm

Preventing Osteoporosis

February 28, 2023 By Charlie

Osteoporosis is a very old disease but sad to say, not too many people pay particular attention to its prevention until it’s a tad late. Osteoporosis is a disease that affects the bones. A person with the condition has bones that are brittle and have lots of holes inside them – something like a sponge. As a result, people with osteoporosis are prone to fractures. Osteoporosis is most common in women who are above 60 although people outside these demographics are affected as well.

So how do you prevent osteoporosis?

The National Osteoporosis Foundation suggests these 5 steps:

• Get your daily recommended amounts of calcium and vitamin D
• Engage in regular weight-bearing exercise
• Avoid smoking and excessive alcohol
• Talk to your healthcare provider about bone health
• When appropriate, have a bone density test and take medication

Pay particular attention to your calcium and vitamin D intake as young as possible. More info on these two:

According to NOF recommendations, adults under age 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200 mg of calcium daily. If you have difficulty getting enough calcium from the foods you eat, you may take a calcium supplement to make up the difference.

According to NOF recommendations, adults under age 50 need 400-800 IU of vitamin D daily, and adults age 50 and over need 800-1,000 IU of vitamin D daily. There are two types of vitamin D supplements. They are vitamin D3 and vitamin D2. Previous research suggested that vitamin D3 was a better choice than vitamin D2. However, more recent studies show that vitamin D3 and vitamin D2 are equally good for bone health.

Our bones do not become strong overnight. Their strength is a result of years and years of proper nourishment and care. As such, the steps that are given above should not be delayed in implementation. There is in fact no cure for osteoporosis currently.

Originally posted on April 20, 2011 @ 11:25 pm