Diet plays an important role in the prevention of this disease. Keeping our bones strong can save us from osteoporosis. Although heredity is one of the determinants of developing osteoporosis, diet and exercise play a significant role.
We have 206 bones in our body on which the muscles, ligaments and tendons are laid upon. Once a fracture has occurred, there is 5 times more risk of having a re-fracture.
The bones have an outer thick lining, and an inner honeycombmesh. Vitamin D3, calcium and protein are the basic ingredients for bone formation. Bone is a living tissue which is constantly renewed. Our whole body bone mass is built in our early childhood and teenage years. The most inportant factor in having good bone mass depends on our diet and lifestyle in these early formative years. Women usually ave lighter and thinner bones than men, and start losing bone density around the age of 40,more so after menopause.
Regular weight bearing exercises, daily sun exposures of approximately 15-30 minutes, a good diet rich in calcium and vitamin D will all help against Osteoporosis.
Calcium is an important mineral to prevent osteoporosis. Dairy product is a good source of calcium. Regular consumption of milk and yoghurt is highly recommended. Non- dairy sources are soy beans, green leafy vegetables and fish with bones especially the small fish. Broccoli, baked beans and chick peas can also provide small amounts of calcium. Trace mineral boron plays an important role in preventing osteoporosis.
We get boron from fruits and nuts. Fruits such as apples, pears, grapes, dates, raisins and peaches are to name a few. Nuts include almonds, peanuts and hazelnuts.
Research has shown that excessive use of salt can be detrimental to strong bones.
Good Tips
Always read the labels of your dairy products for exact calcium content.
Use low fat options on dairy products when using them in cooking meals.
Non dairy products such as almonds, Brazil nuts, hazel nuts, sesame seeds, Tahiti, tofu and soy products, oysters and prawns, fish oils-cid, halibut, even canned sardines, tuna and salmon have plenty of calcium.
Eggs, Beef and Lamb liver are also a rich source of calcium.
Avoid eating foods such as very salty food, caffeine, tea, cola and high energy drinks based on Guarana at the same time as calcium rich food because they stop the absorption of calcium from the gut.
Remember: our bones are holding us together so keep them strong.
