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Bone Up to Health Bone Up to Health

With proper nutrition, physical activity, regular checkups and screening we can have strong bones and live longer.

Women have the greatest risk of suffering from osteoporosis as they have smaller and thin bones. Bone mass is lost more than it is replaced from the age of about 40 onwards. So good bone care program will ensure enough calcium, minerals and support nutrients store in bone. Special bone care program is important for menopausal women, as estrogen has a protective effect on bone and after menopause estrogen production is hampered.

Not only menopausal women are at risk but smokers, those who consume too much alcohol, women with low body weight, women taking contraceptive pills, steroids, are also susceptible to osteoporosis.

Include calcium rich foods such as low fat milk and its products, green leafy vegetable, broccoli, cabbage, celery, soy products, millet -ragi, sardines etc. Along with calcium Vitamin D is also very important.

Try to avoid soft drinks and sugary drinks. When they are consumed the acid in the blood pH level rises. Body uses calcium and magnesium to restore blood pH balance, leading to bone deterioration and therefore osteoporosis. Most fermented products, meat are acidic in nature. All fruits and vegetable are alkaline in nature which can helpful in this regard.

Studies suggest that diet high in soybean help combat osteoporosis problem in post menopausal women. Magnesium also has significant role along with calcium.

Be physically active and maintain your ideal body weight. Every day 30 mins of brisk walk, weight training thrice a week and strength training is helpful. Avoid smoking and limit alcohol intake as it reduces bone mass and increases risk for broken bone.

For more information on diet, nutrition, health, weight loss or fitness contact DesiDieter Health and Diet Experts.

 

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