Bones are actual living tissue consistently remodeling its structure to build a flexible and strong frame. The three main components of bones are:
Collagen, a protein that gives bones a flexible framework
Calcium-phosphate mineral complexes that make bones hard and strong
Living bone cells that remove and replace weakened sections of bone
As children our bones are continuously growing and strengthening. Our bones stop developing between the ages of 18 and 25. Maintenance mode takes over and our bones continue to restructure themselves by fortifying areas that it detects are weak. Be aware…if bone health is neglected, age will be a cruel and painful factor in terms of “quality of life".
MOST COMMON CONDITIONS
Back Pain is a symptom to various possible medical conditions such as; degenerative disk disease, spams, muscle tension, ruptured/ herniated discs, fractured vertebrae, and sprained ligaments. These conditions can be results from other conditions like arthritis, osteoporosis, fibromyalgia, scoliosis, etc.
Arthritis is a disease that attacks the immune system turning the body against itself. It will mainly attack the tissue found at the joints. The symptoms associated with this disease are extreme pain, inflammation and movement limitation. Arthritis is a progressive disease that if untreated it can damage vital organs, like the heart, lungs and kidneys. The best way to treat this disease is through proper nutrition, supplementation and implementing a low impact exercise regimen to your lifestyle.
Osteoporosis is a progressive disease. Approximately 80% of women have Osteoporosis. One in three women and one in twelve men over the age of 50 worldwide are estimated to have osteoporosis. Why is this? After the age of 18 and 25 people may start to lose more bone than they form. In midlife the speed of bone loss tends to speed up in both men and women. Osteoporosis occurs when you lose too much bone; make too little bone, or both.
PREVENTIVE CARE IS THE BEST CARE
There are many different types of conditions related to bone and joint health.
Early detection and awareness is important in preventing and/or relieving such conditions.
Here is some information on how to keep your bones strong and healthy
so that you can be active at any age.
Vitamin D and Calcium play an important role in maintaining healthy bones. Bones need calcium to stay strong and Vitamin D helps your bones absorb calcium. To maintain a healthy skeleton and supple joints always provide your body proper nutrition and the daily requirement of vitamins and minerals. Achieve this by simply implementing calcium rich foods to your diet, exposing your body to 15 minutes of sun 3 times a week, and proper supplementation. Calcium Rich Foods can be found in a variety of sources, like:
Adamame is packed with calcium. They have about 197mg of calcium in just half a cup.
Dark leafy greens like spinach, kale, swiss chard, mustard greens, bok choy, and collard greens provide about 256mg of calcium and are also a great source of fiber and extremely nutritious.
Yogurt can offer about 400mg of calcium in an 8oz serving. It is also a good source of protein and probiotics. When selecting yogurts, please make sure to check the sugar content and keep it under 7 grams. Low fat, plain Greek yogurt is a good choice.
Protein can increase bone mineral content, in turn decreasing the probability of fractures. Protein is also known for building up muscles, which protect the joints and bones and stimulates bone strength when engaging in weight bearing exercises. The best source of protein for the body can be found in eggs, salmon, lean meats, and plant based protein like legumes. Avoid eating red-meat; we do not want to trade heart health for bone health. It all comes down to maintaining a balanced body.
Absolutely AVOID the consumption of foods that have high sugar content. Studies have shown that refined sugars can be detrimental to bone health; these are some of its affects:
Impairs bone growth
Jeopardies mechanical strength
Decreases bone mineral density
Causes weight gain
Decreases lean muscle mass
Contributes to the loss of calcium and iron
Maintaining a low-carbohydrate diet is important for overall health. However, this does not mean that carbohydrates are not important. It is essential to understand the difference between a simply carbohydrate vs a complex carbohydrate. Simple carbohydrates are also known as fast carbohydrates because the body quickly turns it in to sugar spiking sugar levels in the body. Examples of these carbohydrates are breads, pastas, pastries, rice, candy, etc. Complex carbohydrates are also known as slow burning carbohydrates because these foods provide a long leveled source of energy that does not spike sugar levels in the body. Examples of these foods are vegetables, fruits, and legumes. Fruits and vegetables contain antioxidants, vitamins, minerals, fiber and other phytonutrients. When digested it produces organic acids that enhance the disbursement of calcium, resulting in the improvement of bone mass density and increasing calcium absorption.
Alternative Health Care like; spinal manipulation, massage therapy, acupuncture, progressive relaxation, cognitive-behavioral therapy and yoga have been known to provide relief to people who suffer from back pain and other musculoskeletal conditions as well as being a great source for preventive care.
DAILY CALCIUM REQUIREMENT BY AGE
Calcium is not produced by the body; therefore, the body is dependent on the
consumption of calcium rich foods and/or supplementation.
Bone development occurs every day and the pace in which bone loss and growth occurs is based on age. Below is a chart that demonstrates how much calcium measured in milligrams (mg) the body needs.
If you currently suffer from some form of musculoskeletal disease you may need more calcium than what’s listed on the chart to the left. Please consult your physician to find out what the proper dosage is for you. Please note that too much calcium (2500mg or more) can predispose you to other health problems, like kidney stones. Depending on the stage of your disease you may also need to consult your doctor and take additional medicines and undergo frequent testing to stay on top of your disease.
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