Links between Osteoporosis, Bone Health and Your Nutrition.
Have you seen the post I put up on Bone Health and What Kind of food helps or interferes with our bone development (now or in the future)? Well, watch the video here.
I am so keen to help you with this information. Did you know for the longest time we used to be told, “consume proteins, they build your muscles and bones.” Umm, yes, that is true. But proteins alone don’t help build our body. Yes, of course, proteins are the building blocks of our body, but our body metabolically works well when we provide it enough fuel through the right amount of glucose, which comes from lovely carbs AND even lipid sources, which comes from denser good fats that we consume, every single day!
As we get older (after 50 years of age), we generally have a higher tendency to absorb less nutrients in our body and demineralization of calcium takes longer than usual. I wanted to give you a cheat sheet for good sources of food that help:
| FOOD | NUTRIENT |
| Dairy products such as low-fat and non-fat milk, yogurt and cheese . | Calcium. Some are fortified with Vitamin D |
| Fish | Calcium and Vitamin D |
| Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. | Calcium |
| Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins. | Magnesium |
| Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes. | Potassium |
| Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. | Vitamin C |
| Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts. | Vitamin K |
| Fortified Foods such as juices, dairy free milk, certain breads, breakfast cereals. | Calcium, Vitamin D |
All of which are important for your bone health. Any inflammation that is there in your body is reduced through consumption of leafy greens and fruits, as they provide additional vitamins and minerals that aid in demineralization and optimal utilization of each mineral in the body.
while all this information above is great. No rocket science yeah? Following it is the tough part isn’t it? Well, that’s exactly what I help my clients with. Getting into the rhythm of things. I want to highlight two major food items that can alter biochemistry: excess alcohol consumption (more than 2-3 glasses, in a week) and excess consumption of coffee, everyday (more than three cups a day.)
Make simple changes to your food today for a better tomorrow . Trust me it feels amazing!
Hope this helps youuu a lotttt. 😀
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