Increase Your Bone Health With These Easy Diet Tips This World Osteoporosis Day

Boost Your Bone Health With These Easy Diet Tips This World Osteoporosis Day

 

Bones are indispensable parts of our body. They not just form our body’s framework but also protect several vital organs, such as the brain, spine, heart, and lungs, among others. So, we need to care for the good health of our bones. To motivate masses worldwide to improve and maintain their bone health, World Osteoporosis Day is celebrated on 20^th October every year. Osteoporosis is a disease of bone that reduces your bone mineral density and bone mass, thereby making your bones weak and brittle and resulting in fractures. It is also known as silent bone disease, as it progresses without you even knowing about it until you suffer from a bone fracture. The condition is a prominent cause of fractures in women and elderly individuals. So, it’s important to identify and treat the condition to prevent further complications.

World Osteoporosis Day aims at spreading awareness of this silent bone disease for osteoporosis prevention, diagnosis, and treatment. The theme of this noted day this year 2022 is “Step Up for Bone Health” to encourage people to improve their bone health and strength by adopting healthy lifestyle habits. Even though any bone may get fractured due to bone disease, the bones of the wrist, spine, vertebrae and hip are more susceptible to getting damaged. Lifelong calcium deficiency or low calcium intake, vitamin D deficiency, eating disorders, smoking, and alcohol abuse are some of the major osteoporosis causes. Fortunately, by modifying our dietary habits, we can prevent and manage bone disease naturally and effectively. Scroll down to learn all about diet to prevent osteoporosis.

 

10 Dietary Modifications to Improve Bone Health & Prevent or Manage Osteoporosis:

1. Increase Calcium Intake by Adding It in Small Amounts Throughout the Day:

Calcium is a key nutrient for maintaining strong and healthy bones. As we age, our calcium absorption reduces. So, it is wise and effective to add calcium to our diet throughout the day for effective absorption of calcium than having one calcium-abundant meal daily. Consulting certified nutritionists can help you have calcium in optimum quantity by incorporating food sources, such as milk, cheese, yoghurt, beans, leafy greens, almond, and sardines into your diet.

1. Top Up Your Body with Vitamin D:

Vitamin D supports calcium absorption. Individuals having vitamin D deficiency are at a high risk of developing a silent bone disease, such as osteoporosis of the spine, as they are at an increased risk of losing bone mass. Eggs, mushrooms, fortified cereals, and oily fish, such as tuna and trout, are some good dietary sources of vitamin D. Also, moderate exposure to fresh sunlight every morning can help in the absorption of vitamin D.

1. Include Vitamin K in Your Diet:

Vitamin K2 plays a crucial role in minimizing calcium loss, enabling minerals to bind to the bones, and maintaining good bone health. So, enrich your diet to prevent osteoporosis with dark green leafy vegetables, carrots, blueberries, and cheese to increase vitamin K2 levels in your body.

1. Refrain from Following a Low-Calorie Diet:

Opting for a diet which is highly deficient in calories can take a toll on your health and can be a cause of bone density loss. Going for a healthy diet containing the right calorie content by consulting a certified dietician can help you manage your weight healthily and receive the right quantities of minerals, vitamins, and proteins that are crucial for good bone health.

1. Have More Proteins:

Proteins have a crucial role in improving and maintaining bone density and health. So, make sure that you receive a sufficient intake of proteins from your daily diet. Include dairy foods and oily fish in your diet to prevent osteoporosis.

1. Add Omega-3 Fatty Acids to Diet:

Omega-3 fatty acids have a marked role in maintaining good bone density. So, when you are struggling to manage the initial stages of osteoporosis, include nuts, seeds, and oily fish, such as salmon, in your regular diet.

1. Boost Your Zinc and Magnesium Levels:

Zinc promotes bone health and growth and prevents bone fractures. Magnesium aids in activating vitamin D to promote effective calcium absorption. So, both these minerals play a role in promoting bone health and density. Include nuts, seeds, whole grains, and legumes to ensure optimal levels of these minerals in your body.

1. Maintain a Healthy Body Weight:

Underweight individuals are at a greater risk of developing silent bone disease. Obese and overweight individuals exert greater stress on their bones. Obesity causes altered bone cell metabolism, high oxidative stress, and changes in bone-regulating hormones that are not favourable for good bone health. So, to prevent or manage osteoporosis, ensure you have healthy body weight.

Also, stay away from rapid weight loss and avoid getting into frequent weight gain and weight loss cycles, as you lose bone density during the speedy weight loss and it’s difficult to restore it. Such rapid weight loss can lead to the development of weaker bones.

1. Quit Smoking:

Smoking not just causes lung damage but also can lead to bone health conditions, such as osteoporosis. Tobacco contributes to the development of weak bones. It may increase your risk of bone fractures. To maintain healthy bone density, quit smoking.

1. Avoid Substance Abuse:

Heavy drinking for a long can affect calcium absorption negatively and lead to reduced bone density and the development of osteoporosis in the later stages of life. So, to ensure good bone health, avoid or limit alcohol intake.

So, let’s pledge to care for our bones this World Osteoporosis Day and prevent the risk of silent bone disease by following the right diet and lifestyle modifications. Consulting health experts, such as nutritionists and homeopaths at Health Total, can help you receive a customized diet and homeopathy for osteoporosis to prevent or manage the condition naturally and safely without any side effects. Our diet plan for osteoporosis not just enables you to keep the bone disease at bay or treat it naturally but also helps you reduce weight, meet your nutritional needs, and boost your immunity. So, waste no time, reach out to us at Health Total, and boost your bone health with our customized diet to prevent osteoporosis.

Sign up for a FREE consultation with Health Total experts to get more tips on improving bone health or managing osteoporosis with diet. Call toll-free at 1-800-843-0206 and book an appointment!

 

 

The post Boost Your Bone Health With These Easy Diet Tips This World Osteoporosis Day appeared first on Health Total.

Frequently Asked Questions

What is African Mango Extract and how can it help you?

It is rich in vitamin C which increases immunity. It's ideal for people with flu or cold symptoms.

African mango extract contains antioxidants which reduce the presence of free radicals. This reduces the likelihood of developing heart disease and cancer.

Vitamins A, B6, and C are also found in African mango. These vitamins support hair growth and healthy skin.

African Mango active components provide a great supplement that will keep it looking young and feeling great.

Do smoothie cleanses work?

This is the key question. Are you getting rid of toxins? If you aren't, then you may have another problem.

To make a cleanse work, it must eliminate all toxins from your body.

If this isn’t the case, then you either don’t drink enough water or haven’t been eating well.

You may also need to reduce your intake of caffeine and salt.

You could also be experiencing other reasons why you are not seeing results.

• Your digestive system isn't functioning correctly. This means your body is not absorbing the food you are eating.
• You are not consuming enough protein. Protein helps build muscle tissue.
• Too many carbs are being consumed. Carbs are stored energy.
• Too much sugar is a problem. Sugar can cause insulin spikes. This can slow down your metabolism.
• Insufficient fat intake is a problem. Some vitamins are only absorption-friendly if you eat enough fats.
• You are consuming too few essential fatty acids (EFAs). It is known that EFAs can reduce inflammation.
• Your fiber intake is too low. Fiber absorbs excess cholesterol. Fiber speeds up digestion.
• You may not be getting enough vitamin C. Vitamin C helps with collagen production. Collagen helps keep skin elastic and firm.
• You are eating too many portions. Measurements of portions should be done using a standard cup-measurer.
• Consuming too much alcohol is a problem. You can get very dry from alcohol.
• You are consuming too high levels of caffeine. Too much caffeine is toxic for the liver.
• Too little magnesium is being consumed. Magnesium can be essential for healthy bones, muscles, and teeth.
• You're consuming too little potassium. Potassium is needed to maintain fluid balance in your body.

African Mango Extract: Should You Use It?

Mangoes have many health benefits. Mangoes are high in vitamin C, fiber and potassium. They are also rich in antioxidants, which protect against cancer-causing free radicals. These properties make them an excellent choice if you are looking to improve your health.

However, there is another benefit to eating mangoes - they taste delicious! This makes it easy to incorporate them into any meal.

For example, fresh mango slices can be added to salads, smoothies or oatmeal. Frozen mango cubes can be used as toppings on ice cream desserts. It's also possible to use dried mango powder instead of sugar when baking cookies.

You can also add mango extract to your favourite recipes to get all the benefits of mango extract without compromising flavor.

Although it's not well-known, mango extract is made of mango seeds and not actual fruit. This means that the extract contains all the same nutrients as whole mangos and doesn't have the sweetness found in regular mangoes.

Is it worth eating green leafy vegetables every day?

It depends on what you mean when you say "worth". If you are referring to health benefits, then the answer is yes. It's more likely that you won't if your concern is cost-effectiveness.

It is not clear that they are beneficial for you if you take into account the long-term costs (e.g. can I save money over 10 years).

But if you consider the short-term cost (e. Is it better for my waistline? ), then I would say that yes it is worth it.

I think this question is interesting because it touches upon two important aspects of nutrition - health benefits and cost-effectiveness. There is strong evidence to suggest that regular intake of fruits and veggies reduces the chance of developing certain types of cancer. However, there is less evidence that cost-effectiveness can be proven.

You can't decide whether healthy food is worth the effort if you consider both. This is the Health Economic Assessment. This involves analyzing the expected health outcomes of different foods and the associated costs.

Does natural appetite suppressants work?

It is best to eat less food to lose weight. This means reducing calories and avoiding foods high in fat or sugar.

Exercising regularly is the best method to lose weight quickly. This will help you lose the calories from all your delicious snacking throughout the day.

Try one of our natural appetite suppressant supplements if you are still having trouble losing weight.

They are rich in powerful ingredients such as ginger, bitter melon, green and ginseng. Clinical studies have shown that they can reduce hunger pangs, and other cravings.

How can I lose weight naturally?

You should try to eat healthy foods as often as possible. When you do have unhealthy snacks, make sure they are low-calorie. Avoid eating too much processed food. For breakfast, opt for whole grains like oatmeal, barley and brown rice. Sugary drinks are high in calories, and can cause weight gain. Drink water instead of soda pop or juice if you want weight loss. Try to drink at least eight glasses of water each day.

Another tip is getting up early. Research has shown that people who rise earlier in the morning tend to consume less calories throughout the day. To help with this, set an alarm clock so that you don't end up snoozing through the morning hours.

It is very important to exercise. Aerobic exercises like running, walking, biking, swimming, tennis, etc. burn fat faster than strength training. Try to include aerobic activity in your life.

Statistics

• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

ncbi.nlm.nih.gov

• IGOB131, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized, double-blind placebo-controlled investigation - PMC
  
• A case of renal failure developing in association with African mango consumption - PMC
  

webmd.com

• African Mango: What you need to know about Irvingia Gabonesis
  
• Goji Berries - Side Effects and Health Benefits
  

cdc.gov

• Products - Data briefs - Number 376 September 2020
  
• Centers for Disease Control and Prevention
  

ods.od.nih.gov

• Office of Dietary Supplements - Ephedra
  
• Health Professional Fact Sheet: Dietary supplement for weight loss
  

How To

Three Popular Weight Loss Pills & Supplements Were Reviewed

Many people are turning to weight loss pills and other supplements for their weight loss goals. There are many options available so it can be difficult to choose the right product. This article will discuss the top weight loss supplements and pills currently available.

Healthful eating and exercise are the best ways of losing weight. But sometimes, these methods alone aren't enough. There will always be times when you don't feel like exercising or healthy food isn’t easily available. Supplements and weight loss pills are becoming increasingly popular. They help get rid of extra pounds quickly and easily.

There are many weight reduction pills and other supplements available. Here are our top picks. We have reviewed them, collected customer reviews and compared their effectiveness to others. These three products were chosen because they are most popular and highly recommended by consumers. Check out our detailed review of these three products for more information.

1. PhenQ - PhenQ is a great choice for improving energy levels and boosting metabolism. This product contains L-Carnitine Fumarate. Green Coffee Extract. Caffeine Anhydrous. Chromium Picolinate. Chromium Picolinate. Chromium Picolinate. It works faster than traditional diets to help you lose fat and will work well for anyone looking for a quick slimming down.
2. Hoodia Gordonii Plus - Hoodia Gordonii Plus is another great supplement for weight loss. It has powerful nutrients including Garcinia Sylvestre Fruit Extracts, Gymnema Sylvestre Flower Extracts, Bitter Melon Oil, Chromium Picolinates as well as Raspberry Ketone fat burners. This supplement will increase your metabolism, decrease hunger pangs and boost energy levels. It also improves your mood.
3. Hydroxycut - Hydroxycut is an all-natural weight loss pill helping people lose weight since 2004. It's made from 100% natural ingredients like green tea extract (chromium picolinate), caffeine, and Yohimbine HCL. It may not be as effective as other products on this list, but it does have a low side effect profile.

There are also benefits

• Energy Boosting- Many diet pills offer a temporary energy booster. This can lead to increased cravings for junk foods and sweets. Hydroxycut won't cause you to feel any crash or jitters.
• Blood Sugar Balance - Diet pills may cause blood sugar imbalance. If you want to control your blood sugar, try using Hydroxycut.
• Increased Metabolism-Diet pills can help you increase your metabolism. Your resting metabolic rate (RMR), will be boosted by most diet pills, approximately 5%-10%. Hydroxycut further increases your RMR, boosting metabolism up to 15%-25%
• Better Sleep - You probably know how important it is to get enough sleep in order to lose weight. Sleeping easier can be made possible by diet pills that reduce stress and anxiety.

The best part is that all of these benefits are completely free! These benefits come with no adverse side effects.

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