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.
Definition of Protein according to
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)
- Canned Tuna Fish
Some foods that are considered Incomplete proteins are:-
The incomplete proteins should be eaten another food to make them complete example:-
- Dairy/ grains
- Grains with Dairy
Beans and Peas with Grains
- Nuts with Dairy
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.
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 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 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
- whole Grain
- Bean and lentils
Walking is a great way to get some exercise its 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.
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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
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.