Balanced Diet is
important to avoid Bones Disease
Osteoporosis is a disease that damages the bones, weakens them and makes
them brittle and breakable. There is a significant decrease in bone density,
and this causes the bone to weaken and increases the risk of fractures.
Our bones
are always building and breaking down bone tissue, when the balance between
building and breaking is changed, then the bone density goes down. With age,
this problem has a horrible way of increasing in occurrence.
Before you are 10 important tips for the treatment and prevention
of decreasing bone density:
1. Yes, you guessed it - Physical activity.
Physical
activity, besides being the best thing you can do for yourselves, helps the
bones become denser by putting pressure on them, which may prevent the disease
to begin with. We recommend using weights.
2. Increase
your calcium intake -
Good
sources: Green leaves, soy, sardines, broccoli and nuts. Regular bovine
milk isn't that good a source of calcium because of its low absorption rate.
3. Increase
your omega 3 intake - These fatty acids can be found in flax seeds of
fish: Salmon, cod, and halibut - and are essential to keeping your bones
strong.
4. Reduce
caffeine and alcohol intake - Sorry, but coffee and alcohol 'release'
calcium from the bones and damage the hormonal balance in the body important to
keep them strong.
5. Reduce
red meat - Seems like we're taking all the fun out of lunch, but
eating red meat actually reduces the absorption of calcium in the body.
6. No
smoking - Cigarette smoke damages bone density.
7. Eat
nuts and almonds - These contain magnesium which is essential to the
process of absorbing calcium.
8. Get
at least 15 minutes of sun exposure a day - Exposing your skin to the
sun a few minutes a day is the best way of getting your vitamin D, which
function as a sort of glue and helps keep the bone density up.
9. Eat
sunflower seeds - Contain zinc, a key mineral for maintaining strong bones.
10. Make
sure you're not lacking in these elements, and take according to
professional opinion: Boron, Silicone, vitamin C, vitamin D, calcium,
magnesium, vitamin B12, vitamin B6 and folic acid.
