Build Better Bones
The human skeleton, consisting of 206 bones, is a marvel of engineering. Without bones, the human body would just collapse like a big blob of jelly. Bones are composed of calcium & phosphorous which are derived from the food that one eats. Brittle and fragile bones (also known as osteoporosis) is a condition where there is severe bone loss. Women are especially at a higher risk than men and if they are of Asian descent the risk again increases. So, is there a magical way to make sure that we have the right bone mass always? Of course, there cannot be a single factor that helps in maintaining the bone mass but. Here are a few factors that help you on the road to better bone health:
99% of bone is calcium and hence we keep hearing the health care professionals say make sure there is enough in the diet. And the best known source of calcium is milk and products made from milk like cheese, paneer and curd. It is necessary to consume 2-3 servings of milk or milk products daily for good health of bones. Leafy greens are also a good source of calcium besides fish like salmon and sardines.
The important point to keep in mind is that the “Sunshine Vitamin - D” is a partner that helps in the absorption of calcium. So, if you are deficient in this vitamin make sure you are supplementing it to help maintain the bone calcium levels. And, of course 20 mins a day with no sun block may be a good option to get the Vitamin D too.
3. WEIGHT BEARING EXERCISES:
Exerting force on the bones, stimulates them to add cells, which speeds up the building of bone mass. Studies show that a combination of any aerobic activity (walking, jogging, dancing, sport) and strength training help halt bone loss by building muscle. However, all exercise has to be programmed according to the needs and capabilities of the particular individual. It is good to obtain guidance in this regard from persons trained to do so.
4. MAKE LIFESTYLE CHANGES:
Excessive intake of alcohol and smoking interfere with bone health. Foods rich in protein, vitamin B12, magnesium and vitamin C are some other nutrients that are important for bone health too.
In case you are overweight or obese it would be a good idea to take a diet plan to lose weight to avoid the extra burden on the bones. Weight loss program for women would help you with healthy diet plans which will not compromise on the total health.