Naturally, increase bone density- Maintaining bones and Joint health.

Naturally, increase bone density

The focus for us today is keeping our bones healthy. I have found out that as early as age 25, we can start to lose more bone that we build, leading to progressively thinner and weaker bones as we grow older and raising our risk for osteoporosis (literally “porous bones) or debilitating fractures and breaks.

Bones are very important to the human body and play many roles in the body by providing structure, protecting organs, anchoring muscles and storing calcium.

It is therefore very important that we include in our diet the right foods that will help to increase bone density.

Foods that are rich in calcium, vitamins, minerals, and proteins and along with exercise we will be able to increase bone density thus maintaining good bone and joint health.

Proteins –

Definition of Protein according to 

quizlet.com

Proteins are organic compounds made up of building blocks called “amino acids.” There are about 20 common amino acids. Nine of them are considered “essential” because the body cannot make them, and therefore, they must be supplied by eating healthy.

The body uses protein to make enzymes, hormones and other chemicals that allow the body to function well. It assists in building bones, muscle, cartilage, skin, and blood. The body requires a lot of protein to function properly as it doesn’t store it. This is why it’s important to eat the right amount of protein daily. There are plenty of good proteins that offer other health benefits along with necessary fat to ensure a healthy body

Complete and Incomplete

Foods that contain all the essential amino acids are called “complete proteins.” These complete protein foods are generally animal foods.

Plant foods do not, as a rule, have complete proteins, but by eating combinations of plant foods, called “complementary proteins,” you can obtain a complete protein.

Without protein, the body would not be able to function properly. Various conditions could develop such as anemia and hypertension. Problems with circulation and healing from an injury would also occur. Because protein helps muscle, without it muscle mass may decrease and weakness can occur.

Some foods contain complete proteins are:-

  • Beef (lean cuts )
  • Chicken (Breast) and eggs

  • Salmon( which also is a rich source of Omega 3)Turkey Breast
  • Canned Tuna Fish

Some foods that are considered Incomplete proteins are:-

  • Nuts

    Rich in proteins and minerals
  • Beans
  • Pease
  • Dairy
  • Grains

The incomplete proteins should be eaten another food to make them complete example:-

  • Dairy/ grains
  • Grains with DairyBeans and Peas with Grains
  • Nuts with Dairy

VITAMINS.

Vitamins C, D, and K are important in keeping our bones strong they work together to strengthen our bones and to help them developed properly.

Our body needs Vitamin K for two important reasons: to help wounds heal properly;y, by making sure our blood clots, and to keep our bones strong and healthy.

We get vitamin K from leafy green vegetables like kale, chard and spinach, eggs and some meats.

Spinach _Salad _with Rasberry

Vitamin C: We get Vitamin C from food such as red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, Brussels sprouts,

Vitamin D: has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance to certain diseases.

If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).

Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Other sources of vitamin D are fish which is high in fat such as salmon, trout, mackerel, tuna can be a fantastic source of vitamin D.

Calcium.

calcium-rich foods

Calcium is the most predominant mineral in bone and greatly contributes to its structure and strength, calcium is also vital for muscle contraction and nerve transmission, among other roles,  Eating calcium-rich foods such as dairy products, nuts, and broccoli do not actually stimulate bone growth,

Magnesium:    

Magnesium is needed for bone structure and strength, and it protects the bone and cardiovascular health by directing calcium toward one and away from blood and tissues where it could cause hardening of the arteries, Magnesium-rich foods include beans, seeds, nuts, fish, spinach, and broccoli.

We also need some smaller amounts of minerals or (Trace Minerals) these are silicon, strontium, vanadium, phosphorus zinc copper and Boron.

These trace minerals help to maintain a balance between bone resorption and formation, the two key processes of bone remodeling. Strontium and vanadium help to support normal bone formation, strength, and decrease the risk of bone fractures.

Boron also reduces the risk of fractures because it helps harden bone. Boron also promotes bone growth, protects vitamin D levels and contributes to calcium absorption.

Some foods that these minerals may be found are:-

  • Nuts (Almonds)
  • Dried herbs (colander, sage, or Basil
  • Dark Chocolate

    Dark Chocolate source of minerals
  • whole Grain
  • Bean and lentils
  • Avocados
  • Dairy

    Exercise

Walking is a great way to get some exercise it’s free, no special skill needed no equipment all needed is a good pair of walking shoe and socks.

There are many benefits of walking, it reduces blood pressure and improves cardiovascular functions (improve heart health) walking also helps in weight loss and helps to build muscle strength, endurance and maintain healthy bones and joints.

There will be fewer aches and pains You will notice that your stress level will go down you will have renewed energy.

I have posted a link to silver sneakers .com for some ease sneakers do hope you find them helpful.

12 Exercises That Improve Balance

Good balance keeps you independent and doing the things you love. Improve yours with these 12 exercises.

Posted by SilverSneakers on Friday, October 26, 2018

Conclusion:

In conclusion, we see if we boomers want to stay independent in our activities of daily living it is important that we eat healthy stay stress-free as much as possible and at all cost keep moving.

I thank you for reading this post, I do hope you found it informative, should you have a question or comment please leave it in the space provided and I will reply ASAP also I would really appreciate you liking and  sharing this post

NOTE:  This post includes affiliate links, which, if clicked on and a product purchased, I get a small commission (with no increase in cost to you).

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Foods For Healthy Joints – Maintaining Healthy Bones andJoints

maintaining healthy joints
Foods for maintaining healthy joints

In maintaining healthy joints it is important to consume the type of foods that will promote healthy joints. Unfortunately for us, our busy lifestyles do not afford us the time to eat properly so instead we just grab some fast food which in most cases does not contain the vitamins or minerals that our joints and bones need to be strong and remain flexible.

I have done some research and while not finding any particular diet that is good for the arthritic pain I have found some foods that we can add to our diet and some we can avoid, in doing so will help us keep our joints and bones healthy.

Foods to add to our balance diet

  • Nuts, Especially almonds and sunflower seeds These are the best source of vitamin E which can help protect the outer membrane of joint cells. Vitamin E also defends against free radicals which cause joint inflammation and cell damage.
  • Citrus and berries. Oranges juice which is a rich source of calcium, which grows and strengthen your bones. It also contains vitamin D which helps our body to absorb calcium and keep joint tissue healthy. Berries are a great source of vitamin C.

    Have more of Nuts fruits and vegetables
  • Apples are high in quercetin, which is an antioxidant that helps build collagen. Collagen helps make up cartilage which acts as a shock absorber in your joints and help prevent arthritis.
  • Salmon and other fatty fish that contain a high amount of omega 3 fatty acids. Omega 3 helps decrease the production of chemicals which spread inflammation to the joints. Also, other sources of omega 3 are olive oil and coconut oil.
  • Cherries contain anthocyanin which has natural, anti-inflammatory properties. Anthocyanins in cherries also help to maintain healthy levels of uric acid ( which in excess can be damaging to the body)

So while there is no special diet for joint health, it would be wise to add these foods to our balanced diet. I think that most fruit and vegetables are a good source of vitamins and minerals that will help in keeping our body healthy.

Foods to avoid in maintaining healthy joints

  • Sugars. Sugar does nothing for our health they are just empty calories that increase our blood sugar levels. One can also become addicted to sugar. Sugar also causes inflammation development and has a bad impact on our health.
  • Saturated and trans fats which are common in processed foods and some fast foods. These fats can cause high cholesterol which can lead to high blood pressure and heart attack.
    Pasrty
    Eat less  Pastry and bread.

Saturated Fat is generally considered to be bad for health because it raises the levels of low-density lipoprotein (LDL) in the blood. LDL is a type of cholesterol that can clog the arteries and increase the risk of heart disease and stroke.

  • Trans fat is found in most processed foods containing partially hydrogenated oil, such as crackers, cookies, cakes, pies and snack foods. Stick margarine, shortening, coffee creamer, fast food, frozen pizza So stay away from these foods as much as possible.
  • Red meat and Dairy Even though red meat is a good source of Iron and vitamin B and dairy which is rich in calcium it is said excessive consumption of red meat and dairy can cause an inflammatory reaction. So it would be wise to limit our consumption.
  • Salts and sodium. This can be tricky to avoid that’s why it is so important to read labels and watch out for the salty snacks. Not only is salt not good for healthy joints but too much salt can lead to high blood pressure and that can lead to heart attack.
  • Cigarette and alcoholic beverages. These are not good for anything, they do not have any health benefits just the opposite they cause cancer and damage our liver. So try to stay away from these as much as possible.

    Alcohokic drink
    Keep away from Alcoholic drinks and cigarettes.

Lifestyle Changes

Following an anti-inflammatory diet which includes the foods listed above and any other nuts, and fresh vegetables, and fresh fruits and avoiding the foods that can cause inflammation.

Also, being overweight and obese is not good, it would be good for us to try to lose some weight. Arthritis pain can be intensified by excess weight, which can put substantial added stress on already overworked joints. Keeping our body weight within a healthy range can go far in providing joint pain relief.

Stress reduction both physical and emotional stress are linked to increasing physiological inflammation throughout the body.

So it is good for us to engage in some stress-reducing activities such as gardening or taking an easy walk or stretching these simply activities will not only bring down our stress level but also increase our daily physical activity, it can also help to bring down chronic levels of inflammation and ease pain or discomfort which is linked to irregular sleep a major source of physiological stress.
We can also add some easy exercise to our daily activities without adding extra time. Example while standing at our desk, table or kitchen counter, stand on the leg without holding on for a count of 30 ( but make sure something is within reach in case we lose our balance) then change legs do as many reps as you can.

We can also use leg weights, walk around with them on for about 15-20 minutes.
When sitting try to stand without aid (holding on to something example chair arms)stretch your arms out in front of you or hug yourself these two exercise helps to strengthen your legs.

Conclusion

Our bones and joints support our every move, and it is easy to take them for granted Our skeleton is a living tissue and needs a constant supply of vitamins and nutrients. And as we age we sometimes suffer from bone loss joint pain and inflammation. It is therefore very important that our bodies are receiving the proper nutrients that are needed to strengthen our bones and joints

I have left a link to some easy exercises from  Silver Sneakers Hope you enjoy them, if you do them often enough you will be amazed how the pain and joint movements will be much better

Thank you so much for stopping by and taking the time to read this post, I do hope you found it  informative And should you have a comment or a question Please leave it in the space provided and I will reply

NOTE:  This post includes affiliate links, which, if clicked on and a product purchased, I get a small commission (with no increase in cost to you).

8 Exercises That Improve Flexibility and Mobility

8 exercises that improve flexibility and mobility.

Posted by SilverSneakers on Wednesday, December 19, 2018

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