Bones are so important to us and their role to support our movements and protect our organs from knocking and injury are beyond words to describe here, and thus each of us have a responsibility to help maintain them and to keep them in tip-top condition. The guidelines here will help you to attain healthy bones while strengthening your bones. They are the foundation for good health.
Bones are an important structure of the human body as they are our framework and they support our body’s weight, protect our main organs such as lungs, heart, liver and kidneys, as well as enable us to move our muscles flexibly and bodies freely. With the support of our spine, we can perform the simplest movements like standing, running, crawling, walking and sitting. Without this support these movements would be impossible.
To form the stabilizing framework of our body, there are 33 bones that surround and protect our spinal cord from any injury and fracture. Bones are so important to us and play a huge in supporting our movements and protecting our organs from knocking and injury. Their importance is beyond the words described here. Bones do a brilliant job to sustain our life and therefore, each of us has a responsibility to keep them in peak condition.
Consume More Plant Based Foods
Plant based foods is a better addition to iron and calcium supplements. Scientists have found that plant sources of iron and calcium are easily absorbed and highly beneficial to human body.
Even though animal foods, including eggs, meat and dairy products are a rich source of calcium, they may not be the best choice to provide us with calcium. The reason is that animal proteins will eventually lead to calcium loss in comparison to plant foods and soy, wakame (Japanese seaweed) and ABM mushrooms. The calcium in animal foods is not as easily to be assimilated by our body.
It may be common for us to believe that animal organs pack a nutritional wallop when it comes to iron. In contrast to higher iron content in animal organs, animal sources of iron have exceedingly large amounts of cholesterol and thus they are high in fat. Each 100 grams of raw chicken liver is reported to have a staggering 345 times more cholesterol than 100 grams of spinach! Not surprisingly, high iron stores from eating meat have been a risk factor for many chronic ailments such as osteoporosis, diabetes, hypertension, cardiovascular and heart disease.
There are basically many health benefits of plant based foods particularly in enhancing immune system, strengthening bone and nurturing our body with essential minerals, trace elements, antioxidants and vitamins as well. Here are some of the recommended foods to help ensure us for an adequate intake of calcium and iron as well.
• Agaricus Blazel Murill (ABM) mushrooms are a good and balanced source of calcium and iron, which can aid in reducing bone loss. ABM mushrooms have also been known as “King of mushroom” for its remarkably highest percentage of iron ever found in plant foods, in addition to its easily assimilation by human body without causing any side effects. Read more details in ABM mushrooms: The amazing health benefits of ABM mushrooms.
• Soy is highly nutritious and packed with abundant dietary fiber, protein, but low in fat and cholesterol free. Additionally, isoflavones found in soy help minimize bone loss while preventing osteoporosis.
• Wakame is another great source of vitamin D and calcium, which helps enhance calcium absorption essential to maintain the healthy level of our bones.
• Spinach is dark green leafy vegetables which is rich in nutrients especially iron, which enhances the absorption of iron essential to prevent osteoporosis.
• Typically, pearl is high in calcium content and thus it is ideal for strengthening bones. At the same time, this treasure of the sea does help reduce our risk of contracting osteoporosis.
Be Careful of What You Eat
Diets high in protein, red meat for example should be cut off to maximize calcium absorption. Similarly, the intake of salt or sodium should be reduced accordingly. In the laboratory experimentation, these foods have been observed to produce metallic acids by shifting the equilibrium of an acid-base state, causing the withdrawal of calcium from the bone in order to neutralize the excess acid present in the body. Too much intake of sodium and protein as well can cause the bone to suffer from the loss of calcium via excretion (urine, sweat, feces), thereby reducing the bone mass greatly.
While spinach, rhubarb, and beet greens are an important part of a healthy food, they contain high amounts of oxalate, making them not really a great source of calcium for bone health purpose. Other foods like legumes, including navy beans, pinto beans and beans are loaded with higher content of phytate which can cause poor calcium absorption. In order to reduce phytate level found in those beans, it is recommended to soak them in the water for 3 to 4 hours prior to cooking them and discarding the water. Specifically, although foods that contain 100% wheat bran provide us with a rich source of dietary fiber, it cannot be eaten together with other foods as it will interfere with the absorption of calcium. Hence, you are advised not to eat any calcium-rich foods or take calcium supplement right away just after you consumed foods containing 100% wheat bran. Take note that they should only be consumed two or more hours after the consumption of foods containing 100% wheat bran.
Get a Daily Dose of Sunshine
To help you gain some vitamin D, you need to be out in the sunshine as vitamin D is synthesized in your body from sun exposure. Therefore, you are recommended to get sun exposure two to three times weekly for 5 to 15 minutes, preferably to be from 9 to 11a.m. to help enhance your body’s absorption of calcium.
Abstain from Alcohol, Caffeinated, Carbonated and Dairy Drinks
Medical professionals have warned us to limit the alcohol intake as it may reduce calcium absorption by the body. Several scientific experimentations reveal that alcohol inhibits enzymes in the liver to convert vitamin D into active form, while impeding the production of bone cells and reducing bone mass. In a similar fashion, excessive caffeine (such as tea and coffee) and/or dairy drinks trigger calcium loss via urine, feces and sweat, resulting in bone damage and thereby interfering extremely poor absorption of calcium. Too much carbonated drinks, particularly those pack with higher content of phosphorus and/ or phosphate offset the calcium loss more rapidly. In a process of body absorption, this mineral will compete with calcium for absorption and thus resulting in a very poor calcium absorption by the body. Furthermore, excessive drinking of coca cola or other diet drinks have been associated with reduced bone mass and increased bone fracture risk.
Give Up Smoking
Not only does smoking undermine one’s health and lungs, but also interfere with the ability of the body to absorb calcium efficiently. No wonder, there have been many bone fracture cases being reported among heavy smokers.
Go For Bone Density Examination
Lately, there have been many types of bone mineral density (BMD) tests to diagnose the condition of one’s bones. Going for a regular bone density examination, particularly for those aged 50 and above is recommended, to help prevent bone fractures and reduced bone mass. Any T-score value between +1 and -1 denotes normal bone density, -1.0 to -2.5 signifies low bone mass or called osteopenia and any value below -2.5 indicates osteoporosis.
Do Weight-bearing exercise
Doing weight-bearing exercises such as yoga, rope skipping, walking and slow jogging, undoubtedly, can help strengthen bone because these types of exercises are highly beneficial to our bone health.