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16/07/2017

Women are prone to bone loss than men

The threat of bone loss more experienced by women when they start to enter old age. Women aged 35 years and over have to be selective in the affairs of food, especially foods that can build bones to be healthy.

Dr. Maoshing Ni, author of the book Second Spring outlines 6 easy ways to build strong bones that anyone can apply before bone density is lost due to osteoporosis, as quoted by MSN, Tuesday (22/12/2009).

1. Get calcium from seeds

Most people choose dairy products and derivatives from cows for their calcium needs. But Dr. Maoshing says the content of protein and calcium in high cow's milk causes high acid levels in the blood. The effect is more calcium from the body is lost than that obtained when drinking milk.

The protein molecule in milk is also larger than the human digestive molecule so the immune system sometimes rejects it and regards it as a foreign object or causes allergies. That is why many people experience melting, decreased ability to concentrate and have excessive mucus when drinking milk.

Some people who do not have enzymes, such as lactase, are used to digest milk sugar, when consuming milk causes stomach upset, stomach to diarrhea.

The safest way to get calcium apart from milk is to consume it from whole grains, beans or green leaves.

2. Consumption of oranges

Calcium and Vitamin D are good for bone health. Calcium is used to build and maintain bone density, while vitamin D is necessary because the body can not absorb calcium without vitamin D.

Cow's milk is often honored as the best food for strong bones. But recent research shows that the body can also absorb calcium and vitamin D from orange juice as easily as milk. Orange juice rich in vitamin C contains antioxidants that help the absorption of calcium into the body.

But be reminded because orange juice contains acetic acid that can erode tooth enamel, you should not directly brush your teeth, wait for an hour after drinking orange juice.

3. Bask in the right time

Sunbathing before 9 am or after 4 pm is necessary for the body to produce vitamin D. But it is also important to avoid excessive exposure to sunlight because it can cause premature aging and even the threat of skin cancer, so it is important to pay attention to the time of sunbathing.

Reduce soft drinks

Drinking soft drinks really satisfy the thirst especially when the sun is hot. Sometimes people choose soft drinks type diet to avoid high calories in the hope not to gain weight.

But did you know, the problem of soft drinks including the type of diet is not solely a matter of safe calories? Carbonated beverages can deplete calcium in bone because it contains phosphoric acid.

If you really feel thirsty better drink carbonated mineral water coupled with orange slices safer for bone.

5. Take supplements properly

When you are 35 years old start taking the right calcium supplements. Make sure you take a supplement that is easily absorbed with magnesium size 600 mg and calcium 1200 mg. Note also the amount of boron, copper, zinc, and Vitamin B3. Liquid calcium containing citric base is the right choice because it can be added to the juice drink.

6. Sort out minerals that can make strong bones

In addition to calcium, magnesium, and vitamin D, minerals are also essential for bone formation. Unfortunately, mineral deposits such as boron, manganese, copper, zinc and vitamin K are often overlooked. Though this mineral acts as a cofactor (an important element) in the process of bone development.

Boron reduces the loss of calcium in the urine. Boron is found in fruits, vegetables, nuts and seeds. Vitamin K is found in green leafy vegetables that prove important for protein building blocks of bone.

A good daily intake of minerals is 10 mg boron, 5 mg manganese, 5 mg copper, 25 mg zinc and 150 mg of vitamin K. Make sure your daily multivitamin contains these minerals.

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