Nutrition and exercise for bone health

				                                Daily Journal file photo
                                Spinach can be a good, nondairy source of calcium.

Daily Journal file picture

Spinach generally is a good, nondairy supply of calcium.

May is Osteoporosis Awareness Month. During this month of consciousness, having a look at your loved ones well being historical past might be step one in slowing the method of bone loss. Our genetic make-up performs an essential function in figuring out whether or not we’re in danger for creating osteoporosis. It’s additionally essential to know that our way of life performs a significant function additionally. Diet and bodily exercise affect our bone progress and growth throughout our youthful years, in addition to the speed of bone loss throughout our later years in life.

What is osteoporosis?

Osteoporosis is a “silent” illness of the bone that happens when bone mass and bone mineral density decreases or when the standard or construction of bone adjustments. These occurrences can result in a lack of bone energy and improve the chance of fractures or damaged bones.

What can we do to assist bone well being?

The consumption of calcium is a method that all of us can enhance our possibilities of stopping osteoporosis. Calcium is a mineral discovered abundantly in our our bodies. It can be discovered naturally in a few of the meals that we eat. Many meals corporations add or “enrich” their merchandise with calcium to offer extra vitamins. Calcium can be accessible in dietary dietary supplements and in some medicines equivalent to antacid medicines. While 1% of calcium is used to assist muscle perform, vascular contraction and vasodilation, nerve transmission, intracellular signaling and hormonal secretion, 99% of calcium within the physique is saved within the bones and enamel the place it helps their perform and construction.

We know that dairy meals comprise calcium however many nondairy meals additionally comprise calcium. Some of the meals that comprise calcium are, poppy, sesame, celery and chia seeds, sardines, canned salmon, beans and lentils, almonds, whey protein, kale, collards, spinach, rhubarb, tofu, figs, fortified drinks, equivalent to some orange juices and different fortified meals.

Vitamin D can be essential for bone assist. Without vitamin D, our our bodies can’t successfully take up calcium. Children that lack vitamin D could develop skeletal problems equivalent to rickets. Rickets is a bone illness that causes bone weak point, bowed legs or different skeletal deformities. The solar gives vitamin D and it will also be discovered in lots of meals, equivalent to egg yolks, liver, purple meat, oily fish equivalent to salmon, sardines, herring, mackerel, canned tuna, kale, okra, collards, soybeans, white beans, and mushrooms.

Bone strengthening workouts from youth by way of outdated age can be really useful to assist bone well being. Water workouts have much less influence on the bones. They can improve vary of movement and

flexibility. Weight bearing workouts equivalent to strolling or jogging are good to strengthen bones. Free weights and dumbbells are additionally nice for weightbearing workouts, nonetheless, they could be too heavy for seniors. An different for seniors will be the resistance bands that enable them to do pull and stretch workouts that give the advantages of weight bearing workouts.

As we acknowledge osteoporosis consciousness month, now is a good time to debate bone well being together with your doctor and collect suggestions for supporting your bone well being with a calcium and vitamin D nutritious weight loss plan whereas implementing a routine of weight bearing workouts primarily based in your means degree. A bone density check can reveal in case you have osteoporosis. This check is really useful for ladies aged 65 or older and ladies underneath 65 with elevated threat for an osteoporosis-related fracture.

For extra data on find out how to undertake a calcium wealthy weight loss plan, contact NC Cooperative Extension, Richmond County Center, at 910-997-8255, go to our web site, and observe us on Facebook.

Cheri Bennett is the Family Consumer Agent for the Richmond County Cooperative Extension.

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