PC. Luis Quiroz Ravines
Bones are living organs composed by different tissues and fulfill various functions such as producing blood cells, maintain the delicate acid / alkaline balance in the blood, have a structural framework for the protection, translate different sounds etc. The bones are constantly renewed through osteoblasts producing new bone and osteoblasts that remove damaged cells. Osteoporosis affects one in three women and one in five men from 50 years. ¿So, what should you do to keep your bones healthy and strong ..?
Here are some steps:
1- Be physically active.
- 1 1- Be physically active.
- 2 2- Eat foods rich in minerals
- 3 3- Consider consuming soups rich in minerals
- 4 4- Secure adequate amounts of vitamin D.
- 5 5- Eat high quality fats.
- 6 6- Learn to effectively manage emotional stress.
- 7 7- Avoid eating regular foods that cause loss of calcium
- 8 8- Regularly Eat foods rich in vitamin C.
Any facet of your life has greater impact on bone health. If you are physically active, your body will work to make your bones as strong and flexible as possible. This does not mean you have to jogging several kilometers a day or attend aerobics classes. If you run regular tasks in different areas of your life and work, walking or bicycling instead of driving and constantly mobilized no need to exercise an hour a day to strengthen your bones.
2- Eat foods rich in minerals
Your body needs more calcium supplements to build and maintain healthy bones. Your bones are composed of calcium, phosphorus, magnesium, potassium, manganese, zinc, iron, silicon and must be clear that eating foods rich in minerals is by far superior to any calcium supplement form. Generally green vegetables are the healthiest for mineral sources. Drinking fresh vegetable juices is another way to absorb minerals needed, eat soy, cottage cheese, yogurt, or milk.
3- Consider consuming soups rich in minerals
Wines that are made boiling bones and vegetables simmered for about an hour are a fantastic source of calcium and other minerals that can be used to keep your bones strong and flexible.
4- Secure adequate amounts of vitamin D.
Vitamin D must be present in your body for optimal calcium absorption. The best way to ensure careful vitamin D is sun exposure. No casual exposure of the face and hands for a few minutes, but an exhibition shirtless men without ladies bra, for about 15 minutes twice a day. Another way to acquire vitamin D naturally is consume foods rich in this vitamin, as different varieties of fish. The cod liver oil is another good source of vitamin D.
5- Eat high quality fats.
Quality fat intake optimizes absorption of vitamins A and D in your bloodstream. It is virtually impossible to have healthy bones and teeth optimally without including healthy fats in your diet. Some healthy fats are extra virgin oil olive, avocado, organic eggs, coconut oil, oils of cold water fish, bone broth.
6- Learn to effectively manage emotional stress.
Chronic emotional stress can increase levels of cortisol. And if it remains high in your system for a long time causes weakness to the womb of your bones. Corticosteroids also weaken bones and cause osteoporosis if used in high doses and for long periods.
7- Avoid eating regular foods that cause loss of calcium
Acid forming foods that reduce your blood PH originate protect your body to take calcium from your bones and use it to neutralize the remnants of acidic foods. If your body is repeatedly forced to do this, your bones are weakened. strongly acid forming foods in your diet should be reduced, for example artificial flavors, the soft, sugar, alcohol, sweets and cakes made with refined flour.
8- Regularly Eat foods rich in vitamin C.
Your body needs vitamin C to synthesize collagen. Collagen is a fibrous protein long, which is critical to provide your bone strength and tension. The more collagen in your bones have more physical stress can tolerate before breaking.
Note that there is a big difference between the complex of vitamin C found in natural foods and synthetic forms of vitamin C nutritional supplements. Some excellent sources of vitamin C are cabbage, broccoli, paprika, citrus fruits etc. Be very clear that your bones are active organs and are strengthened or eroded by the type of your daily diet and lifestyle.
Fight osteoporosis only with calcium supplements without caring your overall health will not allow you to build strong, healthy bones.
NOTE: Luis Quiroz Ravines is a Peruvian journalist specializing in natural health, author of an effective treatment to lose weight naturally. Learn MORE at: Weight Loss Peruvian Recipe