How To Prevent Osteoporosis
We are always concerned about looking good, being fit and eating what it takes to have lean muscles and natural glowing skin.
But we almost always forget about the importance of having healthy bones.
Yah, when we are young it almost never matters if our bones are getting what they need to stay healthy, but with time we begin to understand that low calcium intake can have severe consequences when we get old.
According to the recent figures presented by the National Osteoporosis Society, about 50 percent of women and 20 percent of men are likely to suffer from this disease. The same study conducted by the National Osteoporosis Society reveals the fact that vitamin D and calcium deficiencies are among the most important causes of osteoporosis.
What people are not aware of is the fact that having an inactive lifestyle can also be added to the list. What can we do to prevent developing this condition when we get old?
1. Avoid leading a sedentary life.
Working out and being active is the best choice we can make if we want to be healthy. It doesn’t prevent only osteoporosis, but also many other diseases, including obesity. In addition to that, it is said that one needs only 15 minutes to walk outside in the sun to get the vitamin D intake necessary for one day.
2. Eat aliments from all groups.
There are also some types of foods that can increase calcium and vitamin D intake, extremely important not only after the age of 50, but also before that as a measure of prevention.
Yogurt, milk and cheese. These three should never miss from your diet. They are very rich in calcium, but also in vitamin D. Natural yogurts are very delicious and many of them are enriched with vitamin D. Moreover, just a glass of milk can provide you with an important percentage of the calcium intake necessary for a healthy diet. Cheese is also very rich in calcium, but unfortunately some types are very high in calories. So, have it in moderation.
Sardines, tuna and salmon. Sardines are a very important source of both vitamin D and calcium and taste deliciously. In what concerns salmon, we all know how rich in omega 3 fatty acids it is. In addition to that, only few people know it is also a priceless source of vitamin D. Tuna is another type of fatty fish which contains vitamin D.
Spinach. Remember Popeye the Sailor man? He used to get his strength from spinach. It contains fiber, iron, vitamin A and last but not least calcium.
Whole grain cereals. They are a fantastic snack and are very delicious. In addition to that, fortified cereals are an important source of vitamin D.
All these types of aliments are delicious and easy to find and cook. They should be an important part of our diet especially for all the benefits they can offer.
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RSS Trackback URL 13. May 2011 (13:55)Filed under: Nutrition by Alice in Dietland
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