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.
There could be many reasons behind women gaining weight like sedentary lifestyle, emotional reasons, theureupatic reasons, eating habits and the love for chocolates. If you are a woman and looking to lose weight then here are tips to make you understand the body psychology.
For healthy lifestyle it is important to get all the daily nutritional requirement like protein for muscles and hair, carbohydrates for energy for the work that you do, good fats like omega 3 and omega 6 fatty acids and goof fats for normal growth along with vitamins and minerals for various bodily functions. On the other hand to maintain a healthy and fit outer appearance it is important to balance the food intake and and body requirement and not starving the body with its nutritional requirements.
Diet: Women are fond of food and love gossip munching which unrealisingly makes them consume hundreds of calories through different sources. Our bodies require a certain number of calories, in order to manage the weight the calorie intake has to be monitored, again not missing on the nutrition. Read more
Weight gain during menopause is a big concern for women. The menopausal phase triggers changes in body shape resulting on an average weight gain of about 5-10 kg. This weight is primarily hormone related and has a direct impact on appetite, metabolism, and fat storage. Therefore controlling weight during this time becomes extremely difficult due to fluctuating estrogen, testosterone, and androgen levels. These added kilos further aggravate depression and anxiety which in turns can bring on the hot flashes and disturbed sleep.
Estrogen plays a big role in menopausal weight gain especially as the estrogen levels decline with age as the body stops ovulating. Due to the decrease in estrogen levels produced by the ovaries, body searches for other sources to substitute the shortage of estrogen in the body. Meanwhile fat cells in our body have the natural capability to produce estrogen, hence the body starts restoring to these cells to convert calories into fat to increase estrogen levels. Unfortunately fat cells don’t burn calories the way muscle cells do, which causes this unwanted Read more
400 mg of calcium is the daily requirement for your body. Beyond being important for the development of bones and teeth, calcium is also needed for proper functioning of the heart, nerves and muscles, and research is also showing that because of its calcium content, yogurt promotes belly fat loss.
So it is important to keep blood calcium at a healthy level to sustain life. Calcium supplements have shown to not be as effective as natural sources of calcium. Read on for the most important factor, to help your body absorb calcium.
Also as we age, the body begins to breakdown and reabsorb the bone mass of the skeleton. Women are more susceptible to bone loss, especially before, during and after menopause because during the menopausal years women experience lowered estrogen levels which considerably speeds up the bone loss process and leads to osteoporosis, a condition where the bones have become weak and brittle and break very easily. Research says that one in every four women suffer from the debilitation of osteoporosis, and men are one in eight. Besides this, younger people in their 30′s are developing osteoporosis due to bad lifestyle, eating outside, unhealthy nutrition and not exercising, are a few reasons that are pushing you to the deficiency of calcium.
Consuming the daily requirement of calcium is the best way to build adequate bone mass early in life to reduce the risk of it later in your life. Start consuming foods that are high in calcium and people above 50+ should consume 600 mg. Dairy products like milk, cottage cheese, buttermilk, curd and cheese are the best source and most recommended for getting calcium which gets easily absorbed by the body. Other sources are breads, fruit juices and soy products, beans, broccoli, oranges and bananas.
Get out and get 10 minutes of sunshine to accelerate the absorption of calcium in your body.