21/08/2018
DIETS and ROUTINE for the health of the BONES
(a biological maintenance center)
BONE acts as a protection and maintenance location for various body organ. Bones produce RBCs & WBCs, and store minerals. It has an internal honeycomb-like matrix which gives them rigidity. Bone tissue is made up of different types of bone cells such as osteoblasts & osteocytes (which are involved in the formation and mineralization of bone), osteoclasts (which are involved in the resorption of bone tissue) and mesenchymal stem cells. The mineralized matrix of bone tissue has an organic component chiefly made up of ossein collagen, and the inorganic component of various salts like hydroxyapatite, calcium carbonate, etc. It is a storehouse of Calcium. Bones are not lifeless, they are living tissues with active blood supply and a center for active metabolism.
The primary functions of bones are:
1) Structural support for the mechanical action of soft tissues, such as the contraction and contraction of muscles
2) Protection of soft organs and tissues
3) Provision of a protective site for specialized tissues such as the bone marrow
4) A reservoir for minerals, thereby regulates the level of calcium and phosphate in the circulating body fluids
5) A site for cell regeneration and resorption
Weight-bearing exercises like Tai-chi, yoga, brisk walking, dancing, hiking, racquet sports, mild-weight based strength training have shown improvement of bone density, even in cases of osteoporosis. Low-impact weight-bearing exercises (such as aerobics, fast-walking, elliptical machines and limited stair-step training) can also help keep bones strong and are a safe alternative to high-impact exercises.
Check out the Washington post on bone strengthing exercise: https://www.washingtonpost.com/…/5a3fce74-c450-11e4-9271-61…
Like the saying, " If taken in excessive, even the antidote can be poison. The food that can heal can also be harmful in excess"
Habits and Diet to avoid during low-bone density issues:
A. Excessive Vitamin A based foods and supplements like animal liver, etc
B. Excessive Spinach and Swiss chard
C. Excessive Red meats
D. High-sodium based diets
E. Sugary foods and Soda
F. Unsoaked and Unwashed Legumes and Beans
G. Smoke, Caffeine and Alcohol Intake
Recommended Diets for bone-strengthening:
1. Calcium-based foods: Calcium is the most common mineral found in bones and teeth. It is essential for maintaining the bone mass necessary to support the skeletal function. The body is also constantly using calcium in muscle and nerve functions as well as to carry out cardiac function. The daily limit of Calcium is 1000-2000 mg. The sources of calcium include:
A. Tofu and Almonds
B. Low-fat dairy products, such as milk, yogurt, cheese, etc
C. Dark green leafy vegetables, such as broccoli, collard greens, and spinach
D. Sardines and salmon with bones
2. Vitamin D: Vitamin D is an ideal companion to calcium, and body can’t absorb calcium properly without Vitamin D. It is typically synthesized when we are exposed to Sunlight. The daily limit of Vitamin-D is 400 IU to 600 IU. Sources of Vitamin D include:
A. Mushrooms, which is one of the best plant sources of vitamin D2 and typically wild mushrooms are enriched in Vitamin D2.
B. Egg Yolk
C. Shrimps
D. Oysters
E. Salmon, Tuna, Hearing, and Sardines
F. Cod Liver Oil
G. Vitamin D Fortified foods like cereal n oatmeal, orange juice, cow's milk and soy milk
3. Vitamin K: Vitamin K2 supports bone health by modifying a protein involved in the bone formation called osteocalcin. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4. These exist in small amounts in:
A. soybean product called natto contain MK-7.
B. Fermented foods like cheese and butter
C. Liver, eggs and dark meat.
4. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption. Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
Sources of Zinc and magnesium:
A. Tofu
B. Spinach
C. Quinoa
D. Almonds, Cashews, and Peanuts
E. Whole Wheat
F. Black Beans
G. Edamame
H. Sesame Seeds
I. Mushrooms, legumes, oysters, crabs, lobsters and meat poultry, etc
J. Dark chocolate
5. Vitamin C based foods: Vitamin C stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C's antioxidant effects may protect bone cells from damage.
6. Beans and legumes: While beans have some healthy attributes for curing osteoporosis, they’re also high in phytates that can affect your body’s ability to absorb calcium. However, the amount of phytates in beans can be reduced by
i) initially soaking them in water for 3 hours before cooking, and
ii) then draining the water and cooking them in fresh water.
7. Omega-3 fatty acids and collagen-based supplements
Likewise, our body is designed to absorb and synthesize the Vitamin-D when we are exposed to sunlight. The most natural way to get vitamin D is by exposing your bare skin to ultraviolet B rays based sunlight.
References (Plz LIKE n Share the PAGE, it an easy n essential useful health information page):
https://www.facebook.com/bioassistant/
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