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Natural ways to keep your bones healthy


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Nigeria

Natural ways to keep your bones healthy

 

Human nutritionists and bone experts have found ways to naturally keep the bones healthy. Ruth Olurounbi reports that one’s sense of balanced diet has a way of preventing bone diseases.

Mrs Adenike Adetunji, a 45-year-old menopausal pretty woman finds herself falling at a slighest turn. Not only that, she discovers she isn’t as active as she used to be, and more importantly, that her bones are failing her.

At a visit to the orthopedist, she explained her predicament and was placed, contrary to her expectation, on a simple diet.

The human bones remain strong throughout young adulthood. Naturally, at the middle age, bones slowly  begin to thin out and, for women in their menopause, their bones begin to have the minds of their own, observes a bone specialist, Dr Adewale Josef, of the Oasis Hospital, in Lagos.

To avoid the acceleration of bone illness and sometimes disorders on getting to an older age, Dr Josef cautions, “we need to start to take our diets seriously. Not only when we get old and our organs begin to rebel, but in our young age. This is why we constantly tell parents to go for balanced, homemade meals for their wards.” He adds that regular, non-tasking exercise is a good way to keep the bones in their “proper shape.”

Apart from supplements, which are less often recommended by doctors, one viable best line of defence against bone diseases, Dr Kemi Ifasesin, a human nutritionist, says is the individual’s sense of proper diet, echoing the bone specialist, Dr Josef.

She says eating right foods will give an individual the maximum peak bone mass and will boost his/her bone density at any age.

What exactly are the recommended diets? Fish, she says. Fish like sardines and salmon boost the immune system, she insists. The calcium, Vitamin D as well as omega-3 fatty acids, in fatty fishes, she says are examples of bone-boosting nutrients, which assist in calcium absorption.

Additionally, salmon and other types of fatty fish offer an array of bone-boosting nutrients, just as fish oil supplements have been shown to reduce bone loss in elderly women and prevent osteoporosis.

With respect to sardine, experts say the fish bones are excellent in building the bone mass in the human body.  Eating three ounces of canned sardines delivers a little more calcium than a cup of milk, it is observed.

Fifty-year-old adults, doctors say, need up to 1,000 milligrammes of calcium per day. And starting from age 51, women need 1,200 milligrammes of calcium daily and men, at 71, need same amount of calcium as the 51-year-old women, Dr Josef explains.

But, how does an individual get this amount of milk in his body? Milk, Dr Femi Adetunji, a human nutritionist says, is one effective way to achieve this feat. A single 8-ounce cup of milk, whether skimmed, low-fat, or whole, has 300 milligrammes of calcium, experts observe.

For those who do not like to drink milk or eat cheese, yogurt is a safe bet for them, the food nutritionist says. She adds that a cup of yogurt has the same 300 milligrammes of calcium as a cup of milk.

Lactose free dairy products are available for those with lactose intolerance, as removing lactose from milk and dairy foods does not necessarily affect the calcium content.

Naturally, vegetables are a great way to increase the calcium in the body system. Vegetables like cabbages and turnip greens offer a lot of calcium, too. For instance, one cup of chopped, cooked turnip green has about 200 milligrammes of calcium, a website report concludes.

Of course, nuts and seeds like almond and sunflower seeds are highly rich in calcium and they can help to strengthen bone health in several ways.   Also, walnuts and flaxseeds are found to be filled with omega-3 fatty acids, which helps build the bone mass of an individual. Research shows also that peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts contain protein and other nutrients that play a supportive role in building strong bones, a report notes.

Eating fortified foods like orange juice and cereals are wonderful ways to naturally protect one’s body against bone diseases, an article on the WebMed website states, concluding that “these are products that do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. For instance, fortified orange juice has up to 240 milligrammes of calcium, and fortified cereals deliver up to 1,000 milligrammes per cup.”

As with everything consumable, experts warn that one may not need to ingest calcium supplements as much since one is already getting enough calcium from food intakes. Calcium supplements offer an easy way to boost an individual’s calcium intake, that is, for those who do not have proper access to calcium-enhancing meals.

But, medical experts caution that there is hardly any benefit in getting more than 2,000 milligrammes of calcium per day, as this can lead to kidney stone problems. For the best absorption, however, individuals are encouraged to take no more than 500 milligrammes at a time.

 

 

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Updated 7 Years ago
 

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