Tags: osteoporosis | fractures | vitamin D | calcium

Boost Your Bone Health

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Monday, 16 May 2016 04:20 PM Current | Bio | Archive

Osteoporosis is a condition in which bones become weak and fracture. An osteoporotic fracture takes place somewhere in the world every three seconds, and 1 in 3 American women over the age of 50 will experience at least one osteoporotic fracture in her lifetime.

Osteoporosis is far more common in women than in men. You can drastically decrease your likelihood of developing osteoporosis through nutritional measures.

And these are not recommendations that apply only to middle-aged and older women; even young women should seriously consider applying these bone-health boosting nutrition tips. In fact, research has proven that you can start preventing osteoporosis as a child.

Here’s a nutritional protocol to follow to protect your precious bones:

1.) The most important mineral for building healthy bones is calcium, so you should consume foods that are high in calcium. Most of us grew up in a society that marketed milk as the primary source of calcium. While dairy products contain calcium, the truth is that many leafy greens have even more calcium than milk

Try adding kale, collards, bok choy, or chard to your salads or as a dinner side. Eat sardines; they are loaded with calcium. Curious how to incorporate sardines into your meals; add them to a salad or try making an arugula and sardine pizza.

As far as dairy products go, I recommend Greek yogurt as a great calcium source, but beware of the sugar content. Buy plain yogurt and sweeten yourself with a dab of honey; heighten the deliciousness by adding chopped figs and sliced almonds, both are also very high in calcium.


2.) Get some sunshine. While I recommend sunscreen for most of the day, you should try to get a little bit of exposure without sunscreen so you can absorb some vitamin D, which helps your bones absorb calcium. Few foods contain vitamin D, but just 10 minutes in mid-day sun will give you a whopping 10,000 IU of vitamin. So even in the winter, get outside, especially on sunny days.

3.) You also need to eat foods high in vitamin K. This vitamin helps activate a bone-building protein called osteocalcin. Foods that are rich in vitamin K include leafy greens, cruciferous veggies (broccoli, cauliflower, cabbage, and Brussels sprouts), basil, asparagus, and leeks.

4.) Limit your alcohol intake. While many people know that alcohol has a negative impact on your liver, chronic alcohol abuse also has a toxic effect on your bones. A glass of wine or two with dinner here and there is fine, but drinking every day or regular binge drinking could harm your bones.
 

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KellySpringer
An osteoporotic fracture takes place somewhere in the world every three seconds, and 1 in 3 American women over the age of 50 will experience at least one osteoporotic fracture in her lifetime.
osteoporosis, fractures, vitamin D, calcium
431
2016-20-16
Monday, 16 May 2016 04:20 PM
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