IMPROVE YOUR BONE DENSITY

IMPROVE YOUR BONE DENSITY

ARE  YOU  SUFFERING  FROM  THE  COMMON   LOW BONE  DENSITY?

WHAT IS BONE DENSITY?

It is the amount of bone mineral in bone tissue.

OSTEOPOROSIS -  It is a disease which causes thin and weak bones, tend to break easily, due to low bone mass.

BONE MASS DENSITY TEST  is done to measure the bone health which can determine the risk of fractures and the osteoporosis. It is painless and a bit like having a x-ray. The test can determine the density at your hip and spine.

IMPORTANCE OF BONE HEALTH
Bones are the support system of our body, so it is most important to keep them strong and healthy.

WHAT ARE THE SIGNS OF LOW BONE DENSITY

• Fingernails tend to become weak and brittle.
• Grip strength decreases.
• Cramps
• Muscle aches
• Bone pain
• Lower body strength

FOODS WHICH  INCREASES BONE DENSITY

Here are some foods help maintain or increasing the bone density and  build healthy bones.
Keeping bones healthy throughout depends on getting sufficient amount of specific vitamins and minerals through dietary sources. 
They are minerals  like-

• CALCIUM
• PHOSPHOROUS
• MAGNESIUM
• BORON
• MANGANESE
• COPPER
• ZINC
• FOLATE
• POTASSIUM

They are vitamins like- 

• VITAMIN D
• VITAMIN B12
• VITAMINB6
• VITAMIN C
• VITAMIN K
• ISOFLAVONES, found primarily in soy products, have shown to increase bone density and slow down bone loss in menopausal women.

HERE ARE THE TIPS FOR THE STRONGER  BONES AND  HEALTHIER FUTURE

1-YOU MUST BE AWARE OF YOUR FAMILY HISTORY

Any person has or had a parent with the history of osteoporosis or any sibling suffering from osteoporosis may have a tendency to develop osteoporosis.

2-MYTH - ONLY CALCIUM IS NEEDED FOR STRONGER BONES.
FACT - To maintain strong bones only calcium is not sufficient but vitamin D and K2 is also needed

CALCIUM IS NEEDED FOR BONE STRENGTH.
VITAMIN D IS NEEDED FOR CALCIUM ABSORPTION.
VITAMIN K2 IS NEEDED FOR BINDING CALCIUM TO THE BONES.

3-BOOST CALCIUM CONSUMPTION
At any instance when we talk about bones and teeth, calcium clicks to our mind.
 It helps in proper muscle functioning, hormone secretions etc.
The most important thing is that Is your body getting sufficient calcium?
 The calcium you are taking is being used by your body?
To improve the absorption of nutrients , you have to improve your digestion, which in turn will strengthen  and give good density to your bones.

Here Are Some Sources From Where You Can Get Calcium

DAIRY PRODUCTS

Milk is not the only solution for healthy bones.

You can have egg whites regularly.

Paneer

Some non dairy products

You can drink a glass of raw carrot and spinach juice everyday. It contains 300 mg. of calcium as against 240 mg in 200 ml of cow milk.

Most whole pulses have  between 200 mg to 250 mg of calcium per 100 gm of raw dal.

Eat about two to three tablespoon of white and black sesame seeds daily.

Other good sources include green leafy vegetables, broccolli , soy beans, figs and cereals.

4-THINK ABOUT VITAMIN D

Vitamin D is needed for calcium absorption. Without vitamin D, calcium makes no sense because vitamin D acts as an absorbing agent .So boost vitamin D by taking cereals, orange juice,egg yolk , fish, soy milk, beef liver,cheese and vitamin D supplements advised by your doctor.
Most efficient source is the exposure to sunlight for 10 to 15 minutes because your body itself produces vitamin D when exposed to sunlight. In winters people are most likely to lose bone mass because of less exposure to the sunlight.

5- BIND CALCIUM WITH VITAMIN K

It helps in blood clotting but it proves helpful to the body in making proteins needed for healthy bones. Vitamin K2 is needed to bind calcium to the bones which makes bone healthier and increases bone density.

• Green leafy vegetables, such as kale, spinach, turnip greens,  mustard greens, parsley, romaine, and green leaf lettuce.
• Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.
• Fish, liver, meat, eggs, and cereals (contain smaller amounts).

6- POTASSIUM MAY TRIGGER THE BONE HEALTH

• It is an essential nutrient to maintain the fluid and electrolyte balance in the body. It keeps the body hydrated.
• It is a mineral  that helps nerves and muscles communicate.
• It may neutralize acids that remove calcium from the body.

SOURCES ARE:

• Yogurt
• Bananas
• Sweet Potatoes
• Baby Potatoes With Skin On
• Pomegranate
• Coconut Water
• Spinach
• White beans
• Papaya
• Orange

7- MAGNESIUM

• Spinach
• Tomato Products
• Potatoes
• Sweet Potatoes
• Raisins

8-VITAMIN C

• Grapefruits
• Oranges
• Papaya 
• Pineapple
• Broccoli
• Strawberries
• Green Peppers

9- EXERCISE RIGHTLY

• Exercising regularly.
• Living sedentary lifestyle is considered to kick osteoporosis.
• Exercise like walking, running, stair climbing, jumping keep bones stronger and they keep the right balance of the body.

THINGS  TO BE DONE TO KEEP YOUR BONE HEALTHY

1-CONSUME LESS CAFFEINE

Too much of consumption of caffeine slows down the absorption of calcium in the body.
Coffee speeds up the bone loss by interfering with the functioning of vitamin D.

 2-AVOID HEAVY ALCOHOLS

Drinking heavily can lead to bone loss. Limit alcohol consumption.

3-CUT DOWN COFFEE/ TEA

Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.

4-AVOID SOFT DRINKS

They are associated with bone loss. The caffeine and phosphorous commonly found in soft drinks may cause bone loss.The harm may actually caused when people choose soft drinks over milk and calcium fortified drinks.

5-CUT SALT

Eating foods that have a lot of salt causes your body to lose calcium and can lead to bone loss.
Try to limit  the amount of processed foods, canned foods and salt added to your daily food.

6- QUIT SMOKING

Smoking causes bone loss and it decreases bone mass because it prevents the body from absorbing calcium.


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