4 Superfoods For Bone Health: Beat Osteoporosis Right Now!
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Osteoporosis is one of the most daunting conditions, especially for women. When it comes to health, prevention is always the key and here I’m going to show you four superfoods for bone health that will be a great aid in preventing and mitigating osteoporosis.
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Osteoporosis or bone density loss is a condition that develops slowly throughout the years that weakens the bones, making them more fragile and likely to break.
The condition develops mainly due to nutritional deficiencies and poor lifestyle choices, but it can also be a consequence of hormonal changes.
Although men and women can be affected by osteoporosis, for a variety of reasons, women are at higher risk to develop it because they have smaller and thinner bones than men.
Women over 50 years of age, are the most affected since, after menopause, the rate of bone loss increases due to the drop in oestrogen levels, a hormone that also protects the bones.
This phase of a woman’s life brings special needs for some nutrients.
For example:
In childbearing age, the recommended daily dose of calcium is 800 mg per day, whilst in perimenopause, that figure rises to 1,000 mg per day and can reach 1,200 mg/day during menopause (when there is no hormone replacement therapy).
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Prevention And Treatment
Prevention is always more effective than treatment as it’s easier to prevent loss of bone density than to restore it when it has already been lost.
Prevention is increasingly within everyone’s reach. The adoption of a healthy lifestyle is decisive in this matter:
- Don’t Smoke
- Avoid excess alcohol intake
- Be mindful of caffeine intake
- Have a balanced diet
- Do physical exercise
Scientific data shows that:
- Vitamin C contributes to the normal formation of collagen and to the normal functioning of blood vessels, bones and cartilage.
- Calcium is necessary for bone maintenance: it reduces bone loss and decreases the risk of fractures. High calcium intake in childhood will lead to higher bone density in adulthood.
- Phosphorus, zinc, magnesium, proteins and vitamins D and vitamin K contribute to the maintenance of our bones.
- Vitamin D is needed for calcium absorption, which is obtained through the skin, when exposed to the sun, or through food, especially eggs and fish oils, mushrooms among others.
- Also, zinc and magnesium are necessary for calcium and vitamin D to be well absorbed.
As all nutrients are dependent on one another, a balanced diet that includes a variety of whole foods will always work better than restrictive diets such as a plant-based or even a carnivore diet.
These are found in whole grains, nuts, beans, fruits, and various types of vegetables.
Superfoods For Bone Health
A nutritious diet is always the best choice to prevent and even mitigate osteoporosis, but those who want to supplement their diet with additional help may want to consider a few superfoods that are proven to have huge benefits to bone health.
Those are:
Wheatgrass: rich in glycosaminoglycans (GAG), which form the lubricating fluid of the body’s joints.
It has anti-inflammatory properties and relieves rheumatic pain and arthritis.
Its consumption is highly recommended to improve bone marrow production.
Usage: take it on an empty stomach. Add to 1/2 glass of apple juice, 2 or 3 teaspoons of wheatgrass and a few drops of lemon juice
Maca: has a high content of vitamins, minerals, alkaloids and plant sterols, especially important for women during menopause: they fight osteoporosis and regulate hormone levels in the body, reducing hot flashes, anxiety and sexual dysfunction.
Usage: add 2 to 3 teaspoons to juices, smoothies, yoghourts or energy bars.
Baobab: It’s a fruit that has a high level of vitamin C, calcium (twice that of milk), phosphorus and magnesium, all essential for bone health.
Usage: add 1 to 2 teaspoons to juices, smoothies, yoghourts or energy bars.
Moringa: the extract powder obtained from its leaves is very nutritious: high in calcium, magnesium, phosphorus and vitamin C.
It has anti-inflammatory properties and helps to heal damaged bones.
Usage: add 1 teaspoon to juices, smoothies, yoghourts or energy bars.
Final Thoughts
Everybody will experience some bone density loss as they age, however, much of this loss can be prevented with good lifestyle choices and conscious eating – the earlier you start, the better!
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FAQs
Are these superfoods suitable for everyone?
While these superfoods can offer significant benefits for bone health, it’s always wise to consult a healthcare professional before introducing new supplements or superfoods into your diet, especially if you have existing health conditions or are on specific medications.
Can men benefit from these superfoods as well?
Absolutely! Although osteoporosis is more prevalent among women, men can also develop bone density issues. These superfoods contain essential nutrients vital for maintaining healthy bones, so men can certainly incorporate them into their diets for improved bone health.
Are there any side effects associated with consuming these superfoods?
While these superfoods are generally considered safe, consuming them excessively could potentially lead to side effects. For instance, some individuals may experience digestive discomfort or allergic reactions. It’s essential to consume these superfoods in moderation and observe how your body responds.
Can these superfoods reverse existing bone density loss or osteoporosis?
While a healthy diet and these superfoods can aid in preventing bone density loss, they might not entirely reverse existing osteoporosis. They can, however, contribute to better bone health and possibly slow down further deterioration when combined with other treatments and lifestyle changes.
Can I rely solely on these superfoods to maintain bone health?
While these superfoods are beneficial, maintaining bone health requires a holistic approach. Alongside these superfoods, it’s crucial to engage in regular physical activity, avoid harmful habits like smoking and excessive alcohol intake, and ensure a balanced diet rich in essential nutrients.
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