All of us should be concerned with our bone density. As you age strong bones will make your life healthier and disease free. Like the common phrase “you are what you eat” will determine the health you have. It is therefore necessary to have good eating habits for good health and prevent osteoporosis.
Below is a list of good eating habits that will help you preserve or improve your bone density.
* Eat less fat
* Eat more fiber
* Eat more calcium rich foods
* Use less salt and sugar
Eat less fat to prevent osteoporosis
According to studies it has been determined that when you have high cholesterol you will have fewer cells that build bones. The building of your bones is a constant process of bone breakdown and bone build up. By having more bone breakdown activity compared to bone build up, you will end up with lower bone density.
Eating too much saturated fat will lead to higher cholesterol levels. So to improve your bone regeneration you should consider eliminating or reducing this saturated fat contained in foods.
Eat less meat and look for more lean meats. Turkey has less saturated fat than chicken or beef.
Eat less dairy products such as milk and cheese. These products are high in saturated fat.
Eat more oils that contain omega-3 (fish oil), omega-6 (olive oil) and omega-9 (found in avocados.) Do not cook with these oils since they breakdown at high temperatures creating high levels of free radicals. Cook with coconut oil. This oil does not breakdown at high temperatures. Coconut oil is high in saturated fat but it is a short chain fatty acid, which is good for your health. However butter has saturated fats that contains a long chain fatty acid, however when used excessively in foods this could also be bad for your health
Eat more fiber to prevent osteoporosis
Again by lowering cholesterol, you can improve the density of your bones. By eating more fiber this can lower your cholesterol. The best fibers to eat include bran, fruits and vegetables – oat bran, rice bran citrus fruits, apples, figs, beans, strawberries, etc.
Eat more calcium rich foods to prevent osteoporosis
Eat those foods that are rich in calcium such as tofu, boiled collards, spinach, yogurt, fig, cottage cheese, broccoli, or boiled kale and all dark green vegetables.
Most people need to get at least 1000 mg of calcium every day. Where some people need more. To get this amount of calcium, you should take a daily supplement and eat those foods that are rich in calcium such as tofu, boiled collards, spinach, yogurt, fig, cottage cheese, broccoli, or boiled kale and all dark green vegetables.
Eat less salt to prevent osteoporosis
Eat less salt since salt and calcium compete to get absorbed in the small intestine. If you eat too much salt, calcium will not get absorbed and will be flushed into the colon and out your body. When salt gets into your blood, it attracts water. This causes your kidney to flush this excess water out as urine. When you urinate more than normal, you will be flushing out calcium and minerals that your body needs.
So in summary eat less saturated fat, eat more fiber, eat less salt, take a good calcium supplement, and eat more calcium rich food.
Article Source: http://EzineArticles.com/?expert=Rudy_Silva
