As you know all of us should be concerned with our bone’s density. Especially when it comes to osteoporosis, a bone disease where due to the lack of proper bone density increases the risk of bone fractures. We have always been told that strong bones will make your life healthier and disease free as you age. Discover a few foods that are essential for preventing osteoporosis.
Having good eating habits is necessary for maintaining a healthy body and for preventing osteoporosis.
It is important to remember that what you eat will determine the state of health you have. Therefore having good eating habits is necessary for maintaining a healthy body and for preventing osteoporosis.
Here is a list of good eating habits that will help you maintain or improve your bone density.
Eat less fat to prevent osteoporosis
Studies have proven that when a body with high cholesterol levels will have fewer cells that build bones; and the building of bones is a continual process with bone breakdown and bone build up. Therefore if the body has more bone breakdown activity than bone build up, you will end up with low bone density and may lead to osteoporosis.
Eating food loaded with saturated fats will be high in cholesterol. So by eliminating or reducing the consumption of fatty foods will not only improve your bone regeneration but also keep your body healthy.
Meat with fat will also be high in cholesterol, therefore by eating less meat and eating lean meats will help keep cholesterol levels down. Also eating turkey is healthier then eating chicken or beef as it has less saturated fat than either.
Dairy products such as milk and cheese are also high in saturated fat. Therefore by eating less dairy products will ensure a healthy body.
Most people assume that all oils are bad for your body but that is not the case, as oils such as omega-3 (fish oil), omega-6 (olive oil) and omega-9 (found in avocados) are very healthy. However cooking these oils at high temperatures is bad, as the high heat will breakdown the oils and result in high levels of free radicals. Another oil to cook with is coconut oil, as this oil does not breakdown at high temperatures. Even though coconut oil is high in saturated fat it is a short chain fatty acid, which is good for your health. However eating too much butter is bad for you, as its saturated fat contains long chain fatty acids, which is bad for you health in excess.
One of the best sources of fibre is in oat and rice bran, fruits and vegetables – such as citrus fruits, apples, figs, beans, strawberries, etc
Eat more fibre to prevent osteoporosis
As mentioned earlier lowering cholesterol is the key to keeping healthy levels of bone density and, eating fibre can also lower cholesterol levels. It is known that fibre helps in the lowering cholesterol levels but the fact is that most people do not eat enough fibre. One of the best sources of fibre is in oat and rice bran, fruits and vegetables – such as citrus fruits, apples, figs, beans, strawberries, etc.
Eat more calcium rich foods to prevent osteoporosis
The daily calcium intake for most people is 1000 mg, and some may need even more. To get this daily amount of calcium, you should take a daily supplement and eat foods that are rich in calcium such as yogurt, figs, tofu, boiled collards, cottage cheese, boiled kale or spinach, broccoli, all dark green vegetables.
Eat less salt to prevent osteoporosis
Lowering the consumption of salt is important not only to maintain a healthy body but also for maintaining health bones. This is because salt and calcium compete for the absorption in the small intestine, therefore if you eat too much salt, calcium will not get absorbed and it will be flushed into the colon and out your body. Also when salt gets into your blood, it attracts water, which the kidnies flush out as urine. When you urinate more than normal, you will be also flushing out the calcium and minerals that your body needs.
As you read these are but the a few ideas to eating healthier for the prevention of osteoporosis. Eat less saturated fat, eat more fibre and calcium rich foods and eat less salt.
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