Have you heard about the fragile bone disease? Well, it is popularly known as osteoporosis. The latest info about this is scientists have found out a hand held device to detect the early signs of osteoporosis. The best way to prevent osteoporosis is to start building bone density when you are in your 30’s and minimizing the loss of bone in the following years.
The three best options put forth by Harvard scientists to prevent this disease are
1. Doing weight bearing exercises and the best example for this could be none other than walking.
2. Get enough calcium each day
3. Get enough vitamin D each day
Exercise
Walking can be quite relaxing and above that it offers a host of health benefits. A brisk walk for at least 30 minutes a day not only prevents bone loss but also strengthens muscles and enhances balance and flexibility. Here I have attached an YouTube video which will teach you simple exercises to prevent osteoporosis.
Harvard nutritionists say that adults require approximately 1,000 milligrams of calcium and people above the threshold of 51 require 1200 mg of calcium. International Osteoporosis Foundation gives the following calcium rich foods. They include milk, yogurt and cream, cheeses, vegetables like watercress, broccoli, okra, kale chickpeas, beans and fish. Fruits such as peaches, fig, currants and orange contain rich amounts of calcium.
This vitamin helps in the formation, repair and development of bones. It also aids in the absorption of calcium and enhances immune function. Therefore it is essential to prevent osteoporosis. Cod liver oil, shellfish, salmon, trout and soy milk contain vitamin D. Aside from this milk, breakfast cereals and eggs are fortified with vitamin D. Walking is a natural way to get vitamin D. Some nutritionists’ advice that you can get 1,000 IU of vitamin D from supplements.
Prevention is much easier than the cure. And so pamper your bones with walking and the right amounts of calcium and vitamin D.
Take good care,
Swarnam
Photo courtesy of www.freedigitalphtos.net
Take care,
Swarnam
Swarnam