How do you keep your bones healthy? Since your bones support your entire body, keeping them healthy should be one of your priorities. So here are some tips and ideas to help you keep your bones healthy!Read More >
The National Osteoporosis Foundation website (www.NOF.org) has a wonderful article about which foods are rich in calcium, vitamin D, vitamin K and other important nutrients for bone health. Below is the part of the article that highlights each food and the nutrient in that food. So next time you are at the grocery store pick up some of them and start strengthening your bones. Your body will thank you for it!
Food and Your Bones
The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the information below for examples of the different types of food you should be eating every day.
If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you’re not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.
Calcium: Dairy products such as low-fat and non-fat milk, yogurt and cheese. Some dairy products are fortified with Vitamin D.
Calcium: Canned sardines and salmon (with bones)
Vitamin D: Fatty varieties such as salmon, mackerel, tuna and sardines
Fruits & Vegetables
Calcium: Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli
Magnesium: Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins
Potassium: Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes
Vitamin C: red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussel sprouts, papaya and pineapples
Vitamin K: Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts
Calcium; Vitamin D: Calcium and Vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.
For complete article and source click here: http://nof.org/foods
As you get older your joints and bones can remind you of the Rice Crispy cartoon mascots, because they tend to SNAP, CRACKLE and POP a lot more! There are several factors that can affect the health of bones, including age, family history of osteoporosis, medications that affect bone health, smoking and even consuming too much alcohol. If you take medications, talk to your doctor to make sure they are not bone-sappers. Some of the worst offenders include corticosteroids like Prednisone and diabetes drugs such as Pioglitazone (Actos) and Rosiglitazone (Avandia).
Aches and pains may also plague your body, however achieving and maintaining optimum healthy bones and strong joints is possible. According to Consumer Reports, “Studies have found that people with heart disease have a higher risk of breaking a hip. Researchers think that’s partly because people who have suffered a severe cardiovascular event such as a stroke might be more prone to falls.” Implementing at least 30 minutes of physical activity into your day can be the start of making them stronger and denser. Performing weight-bearing exercises (i.e. walking, jogging, tennis and dancing) puts pressure on bones to make this happen. So make sure to add weight-bearing exercises a few times a week to achieve this.
Diet is another essential way to help promote strong bones, and you can start by consuming calcium and vitamin D. The recommended daily intake for women 50 and younger, and men younger than 71 is 1,000 milligrams; men older than 71 will need 1,200 milligrams. Calcium can be consumed in vitamin form or with at least three daily servings of dairy or calcium-fortified foods, such as orange juice or soy milk. Vitamin D, a key nutrient in protecting bones can be consumed in vitamin form, food and even sunlight. You only need 600 milligrams daily, or 800 if you are older than 70. Consuming lots of fatty fish like salmon, tuna or mackerel, mushrooms, milk and some cereals fortified with Vitamin D are also great sources.
Take care of yourself and work a little harder to maintain good health through exercise, a diet with fresh fruits and vegetables, and supplements. Your body will work for you if you work for it.
Consumer Reports (2014, March 31). 7 steps to keeping your bones strong and healthy as you grow older. Retrieved from http://www.washingtonpost.com/national/health-science/7-steps-to-keeping-your-bones-strong-and-healthy-as-you-grow-older/2014/03/31/8423683e-61cf-11e3-8beb-3f9a9942850f_story.html
Written by: Jamacia Magee, Rust Built, Marketing Services
We don’t usually concern ourselves with having strong bones until we hit middle age, when bone loss becomes a health-related issue. When our bones do begin to lose density, brittleness and osteoporosis can become dangerous risks.
Osteoporosis has no symptoms and is a concern for all mature adults. Brittle bones can break during what might seem to be a “little” fall. But the lack of mobility causes other health problems. It’s best to prevent by eating the best vitamin-packed foods.
Eating foods rich in vitamins, such as calcium, vitamin D, vitamin K, and magnesium, build and maintain strong, dense bones. Here are seven foods containing these bone-building vitamins, that we can incorporate into our daily diet easily, to ensure that our bones keep us strong at any age.
- Fish, salmon, tuna and sardines
- Dark green leafy vegetables, kale and spinach
- Soybeans, soybean milk and tofu
- Lowfat milk, yogurt and cheese
In addition, avoid carbonated drinks and reduce salt and caffeine. Bone up and be strong!
Written by: Ruby Moseley, Rust Built, Marketing Services