As we age, we are all at risk of bone loss. Unfortunately, women are hit the hardest. After menopause women stop producing as much estrogen and that can create bone loss. There are many drugs on the market, but of course they all have side effects that are kind of scary.
There is no reason that anyone needs to get to the point of needing these drugs. Good diet and weight bearing exercise can go a long way to keeping your bones intact. The really sad thing about osteoporosis is that it is preventable. It is never to late to start.
A good diet is easy to accomplish if you follow these guidelines. Your diet should be low protein, low-fat, with lots of dark leafy vegetables, nuts, seeds, (especially pumpkin and sesame), soy products and try some seaweed.
Some of the above is probably out of your normal sphere, but it is always good to at least try new things. There is probably a health food store near you that carries seaweed and soy products.
Your diet needs CALCIUM at least 1500 mg per day, but he average diet only contains about 500 mg. If you don't get enough intake of calcium your body takes it from the bones because it NEEDS calcium.
You can take supplements, but if you do, be sure to get ones with MAGNESIUM as that helps transport calcium to the bones. You should get at least 350 mg of Magnesium along with your calcium each day.
To get calcium naturally in your diet use more: Milk, Cheese, Yogurt, dark leafy vegetables such as Broccoli, Spinach, Kale, Peas (these also contains VITAMIN K which you should get 75 mg per day), sardines and salmon. Also, read the labels in the grocery store for "Calcium Fortified" foods such as cereals and juices.
VITAMIN D - Once again you can read labels for fortified foods such as milk and breakfast cereals. But you can get all the D you need naturally by doing your exercise outside in the sun without sunscreen for at least 15 minutes a day.
ZINC is another thing you need. Especially in men, lack of zinc can cause brittle bones. Pumpkin seeds are a rich source for zinc, also avocados, buckwheat, wheat germ, crab, oysters and poultry.
Herbs can also help with saving your bones, or help with the discomfort if you are alredy experiencing bone loss.
RED CLOVER is rich in minerals and trace elements. Red Clover tea is good for your immune system also. Although if you are taking blood thinners, you should consult your doctor as Red Clover is thought to have blood thinning qualities.
Nettles and OATS are also good for healthy bones. I recommend using them in teas, drink 3 to 4 cups a day.
Foods to avoid are: Red Meat, soda pop,, salt, sugar, antacids w/aluminuim, caffeine and of course no smoking.
Caffeine can reduce the amount of calcium you are able to absorb, so if you do drink coffee, add milk as it will help block the effect of the caffeine.
To much salt will make you eliminate more of your calcium instead of getting it to your bones.
Here is a tip for a high calcium breakfast: Oatmeal, using 1 cup low-fat milk for the cooking water and add 1/2 cup milk to the finished product. This will give you 1/2 the calcium you need in a day.
EXERCISE - Exercise is not that difficult to put into your schedule. Plan to walk somewhere. I mean really PLAN, put it into your schedule. Walk every day. Ideally you would walk somewhere in nature that would also soothe your soul and ease stress. But if walking is not your thing, dance. Yes, I said dance. Dancing is great exercise and fun too. At least 3 times a week, for 30 to 45 minutes exercise. Walk, dance, jump, run, climb stairs, swim, do yoga, or aerobics, it really doesn't matter how, just exercise. It can be fun!
When you exercise - you help your bones, your heart, and even your stress level. It does not take that much time each week to extend your life by years!
