Foods That Help Prevent Osteoporosis
The food you eat will determine the health you have. Having good eating habits is necessary for good health and for preventing osteoporosis.
Here is a list of good eating habits that will help you maintain or improve your bone density.
- Eat less fat
- Eat more fibre
- Eat more calcium rich foods
- Use less salt and sugar
Eat less fat to prevent osteoporosis
Studies have determined that when you have high cholesterol, you have fewer cells that build bones. The building of your bones is a continual process of bone breakdown and bone buildup. If you have more bone breakdown activity than bone build up, you will end up with low bone density.
High cholesterol comes from eating too much saturated fat. So here is where you can improve your bone regeneration by eliminating or reducing these saturated fat containing foods
Eat less meat (a major source of saturated fat.)
Eat fewer dairy products such as milk and cheese. These products are high in saturated fat.
Eat more oils that contain omega-3, omega-6 and omega-9. Do not cook with these oils since they breakdown at high temperatures creating high levels of free radicals. Cook with coconut oil. This oil does not breakdown at high temperatures. Coconut oil is high in saturated fat, but it is a short chain fatty acid, which is good for your health. Butter has saturated fat that contains a long chain fatty acid, which is bad for your health in excess.
Eat more fibre to prevent osteoporosis
Again by lowering cholesterol, you can improve the density of your bones. Lower your cholesterol by eating more fibre. Most people do not eat enough fibre. The best fibre to eat is in bran, fruits and vegetables - oat bran, rice bran, citrus fruits, apples, figs, beans, strawberries, etc.
Eat more calcium rich foods to prevent osteoporosis
Most people need to get at least 1000 mg of calcium every day. Some people need more. To get this amount of calcium, you should take a daily supplement and eat those foods that are rich in calcium - yogurt, fig, tofu, boiled collards, cottage cheese, boiled kale or spinach, broccoli, all dark green vegetables.
Eat less salt to prevent osteoporosis
Eat less salt since salt and calcium compete to get absorbed in the small intestine. If you eat too much salt, calcium will not get absorbed and will be flushed into the colon and out your body. When salt gets into your blood, it attracts water. This causes your kidney to flush this excess water out as urine. When you urinate more than normal, you will be flushing out calcium and minerals that your body needs.
There you have it, a few ideas to start using so you can prevent osteoporosis. Eat less saturated fat, eat more fibre, eat less salt, take a good calcium supplement, and eat more calcium rich food.
Article Source: http://real-articles.com
Rudy Silva is natural nutritionist. To get more tips and information on how to prevent osteoporosis go to: www.preventosteoporosis-now.com