Lately women in the early 30′s are suffering from osteoporosis.The earlier average age was 50 years onwards, around the same time menopause would set in. The reason is with menopause the body experiences a dramatic drops in estrogen production that results in bone loss. This was labeled as a growing old diseases since the two big reasons for developing osteoporosis are when the body fails to form enough new bone or when the old bones are reabsorbed by the body, but not anymore.
Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. Mineral intake during adolescence and early adulthood lays the foundation of healthy bones for the coming years. Not getting enough calcium and body not being able to absorb enough calcium from the diet adversely affects the bone production and bone tissues.
Bone is a dynamic living tissue that becomes strong when exercised or used and becomes fragile when unused. Mostly we are advised to eat foods rich in calcium for bone development but equally excluding foods that lead to loss of bone mineral in the body like sugar, sodas, table salt, coffee and alcohol. But are you forgetting nutrients which directly or indirectly benefit the bone health like vitamin D for better absorption of calcium, vitamin K which activates osteocalcin which is a bone protein which bonds calcium, vitamin C which improves bone absorption and other bone minerals like magnesium, phosphorous, boron etc.
Though dairy is the most popular source of calcium but many other nutrients required for prevention and better bone health can be consumed from plant based sources like vegetables and fruits which are rich in various nutrients. Optimum levels of the following nutrients in your diet will improve your bone health as well as overall fitness.
Women are more prone to developing osteoporosis than men due to two reasons first they are genetically born with a lower bone mass than men and secondly estrogen levels. Estrogen plays an important role in keeping bones strong and healthy, in both men and women. Changing levels of estrogen especially in women make them more vulnerable to this disorder.
Foods bad for bone health
Salt: Over consumption of salt than the daily requirement could make you lose calcium. You require 2400 milligram of sodium in a day. Not only you consume sodium through salt in foods but foods naturally contain salt which could create an excess. Eat salt in moderation to avoid loss of calcium.
Soda: Sweetened softdrink and soda drinks cause loss of calcium in the body and has been observed while excreted in urine. The phosphoric acid which is the fizziness in soda drinks could fast loss of calcium.
Caffeine: Caffeine in excess of 100 milligram can cause loss of some calcium in the body. Caffeine is not consumed by the body just through coffee but some iced teas, energy drinks and other drinks contain them.
Alcohol: Alcohol blocks calcium absorption in the body and restricts bone building minerals to be absorbed properly. Bones become weak faster and can cause trouble while healing of bones due to alcohol consumption during fracture.
Some vegetables which immensely improve bone health and maintain them and avoid loss of bone minerals in the body are green peas, cabbage, broccoli, lettuce, spinach, asparagus, oats, parsley, lemons, milk and dairy etc. Though milk and dairy are the best sources but these vegetables have various nutrients to support good bone health and prevent osteoporosis. Exercising, the often most forgotten factor, is critical to bone health as it helps in improvement of bone density and better absorption of nutrients.
Gone are the days of bulking up and looking like Arnold schwarzenegger. Now Edward Pattison’s (Star of the twilight Series) body is the new rage. Getting lean and having the definition is still not as easy as it sounds. In fact it is still more difficult to get lean than bulk up. People and bodybuilders usally eat meats as protein sources to bulk up. Unfortunately there are very few natural ways of getting lean. One which is often forgotten due to the quest for a bigger body is the importance of vegetables in the diet. Vegetables are low in calories and full of vitamins and minerals and fiber for better digestion . Besides this they also help develop leaner and strong muscles due to the high quality nutrients present in them.
Vegetables have very little fat in them which is crtical for reducing body fat to achieve the lean muscular look. Vegetables like cabbage, spinach and parsley are rich source of glutamine which is an amino acid which is the building block of protein and helps build more muscle mass, promoting digestion and tissue repair. The vitamins and minerals with antioxidants reduce inflammation in the body and boost immunity.
Vegetables also boosts muscle growth in older men also as the mitocondria activity in the cells provide more energy to the muscle to perform longer and with power. Doing adeqate resistance exercise with healthy diet will keep them stronger and in better shape reducing chances of injury.
A new study in the February issue of Cell Metabolism traces that improved performance to increased efficiency of the mitochondria that power our cells. The study suggests that foods that contain nitrates make your mitochondria work better and are known as power plants of the cells. Green vegetables are rich in nitrates that boost mitochondria activity giving us more energy during workouts for building leaner and bigger muscles. Good sources for green vegetables are spinach, parsley, kale, asparagus or other green leafy vegetables.
Add a bowl or two of vegetables for better metabolism of nutrients and higher level of energy for building lean muscles. Vegetables are fat free and low in calories reduce the fat percentage in the body giving you a ripped body. Fiber in vegetables keeps you fuller so that you don’t indulge in munching in between meals and avoiding eating extra calories for any storage.
You might know that Indian food is healthy, but did you know some of the regular foods you eat can actually help you fight cancer:
The orange-yellow spice turmeric, is a common ingredient in Indian food, and in recent years, has come out on top in the fight against cancer. Trumeric contains the ingredient, Curcumin, that’s a powerful antioxidant and contains cancer fighting properties. Researchers at Ohio State University concluded that curcumin demonstrated anti-cancer effects at virtually all stages of tumor development. Researchers in Europe have been studying curcumin’s properties and concluded that it prevents and slows tumor cell growth. See more health benefits of Turmeric.
Note: Cancer patients shouldn’t load their diets with turmeric or consume curcumin supplements without their doctor’s consent.
Over 30 different studies have shown the anti-cancer properties of garlic. The strongest evidence so far has focused on digestive cancers, but garlic appears to protect against all types of cancer, including breast and prostate. An analysis of seven different large-scale population studies showed that the more raw and cooked garlic a person consumed, the lower their risk of stomach and colorectal cancer; One study found that middle-aged women who regularly consumed garlic had a 50 percent lower risk of developing colon cancer. Scientists have isolated two active ingredients in garlic, allicin and allyl sulfur, and demonstrated that they prevent and fight cancer in both animals and humans.
So, add crushed, fresh garlic to your meals whenever possible.
If you’re worried about garlicky breath after your meal, have a mint, or brush your teeth. If you can’t do that, then you can take garlic in supplement form but the capsules must be enteric-coated to protect these active ingredients.
Cabbage and Brocolli
In 2008, a British study that showed that men with early signs of developing prostate cancer prevented tumor growth by eating broccoli four times a week. Other studies have shown anti-cancer benefits from eating cabbage, brussels sprouts, and other cruciferous vegetables.
Brocolli might not be a big Indian vegetable, but its getting popular in India
Watch out for the next part of Which Indian foods reduce risk of Cancer- 2.