Magnesium and Osteoporosis
When it comes to how healthy our bones are, there are several different things that we should be paying attention to. These are things that we are going to discuss today, so that you can make more informed decisions about your own health!
Body Weight and Bone Health
The health of your bones is dependant on several factors and is something that you should certainly prioritise. Your body weight can affect the health of your bones, and this is something we are going to take a look at today!
What's The Deal With Vitamin D?
During the warmer months it is generally quite easy to get an adequate amount of vitamin D from the sunlight. However, in the colder months this isn't always the case. For those who live in colder climates all year round, or for those who live in places that do not get a lot of sunlight, then it can be difficult to hit the vitamin D quota. It therefore becomes more important that dietary sources are included.
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Are You Getting Enough Calcium?
It is widely known that calcium is essential when it comes to bone health. However, what is not so widely agreed upon is the best way to meet the recommended daily amount of this essential nutrient!
Surprising Foods for Healthy Bones
The role that our bones play when it comes to overall health and fitness is not to be ignored! While we have long been told that dairy milk is beneficial for the optimum health of our bones, there is increasing evidence that points to other foods perhaps being of greater benefit!
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Calcium and Ageing: How Much is Enough?
As we age our risk of injury increases and we have to pay closer attention to how we take care of ourselves. Not only does it become more important to eat well and to exercise regularly, but we must also be more careful in general about the activities that we engage in. In order to protect ourselves from injury as we grow into our senior years, it is helpful to have a working knowledge of nutrition. This is because the nutrients that we consume play a huge role in maintaining our health, fitness and range of functions.
Are We Overhyping Calcium and Vitamin D?
In 2013 sales of calcium supplements were $6 billion. In 2012, vitamin D supplement sales in the United States reached $748 million. For over a decade, these supplements have been proscribed to treat osteoporosis in older individuals. More recently however, studies have appeared that dispute the assumption that calcium and vitamin D supplements reduce the risk of osteoporosis after age 30. Further, some studies indicate that calcium and vitamin D supplements are associated with higher risk of complications.1
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Exercise for Healthy Bones
Preventing an injury is of course always the preferable option to healing an injury! And, there are many things that you can do to help avoid developing a problem.
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KNOW YOUR BONES!
We all wish to have strong bones required to lead an active life, but exercising is probably the hardest thing to do. The mantra often is to cut extra calories to the bone and stock your kitchen with some bone-friendly food. This article aims at making you your own dietician so that you can calculate for yourself what food and how much of it your body needs.
First, it’s important to consume an adequate amount of nutrients for strong bones. As recommended by the United States Food and Drug Administration (FDA), the daily requirement of calcium for an adult is 1000mg/day and that of vitamin D is 600IU/day. [1] While calcium can be derived from various foods, vitamin D is synthesized by the skin with the help of sunlight. An exposure to sunlight for 5 – 30 minutes from 10a.m. to 5p.m. twice a week can provide enough vitamin D for healthy bones.
The top 5 foods for healthy bones have been listed below,
1. Dairy products
Milk – Easily available in every corner of the world, this wonder food is packed with nutrients. 1 cup or 8 ounces of milk contain 305mg of calcium. So, people who can drink 3 glasses of milk a day can keep broken bones far away. Those who dislike milk can turn it into a fruit smoothie, or opt for yogurt and cheese instead.
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