BONE HEALTH

Function of Bones.

Structure of Bones.

How the body maintains calcium balance in bones and blood.

Methods to keep bones dense and healthy.

  • Stay physically active in an upright standing position if possible.
  • Lift weights.  Weight bearing exercise exerts a pulling force on the bones and they thicken up in response to the stimulation.
  • If you cannot walk, still move your upper body.  Move what you can.
  • Nutrition.  Eat plenty of calcium rich foods.  1200 mg. per day.  Almonds, black beans, chic peas, collard greens, figs, salmon, sardines, skim milk, yogurt.  Eat 3 cups of nonfat dairy products per day.
  • Post-menopausal woman supplement with estrogen.

Research studies.

  • Retired women averaging age 82 after 3 years of seated exercise bone density increases while a control group (inactive) bone density decreased.
  • Extremely vigorous aerobic activity can hurt bone density.
  • Power lifters who dead lift 450-700 lbs. per lift, 300 to 5,000 tons per year have the most bone density in lumbar spine of all people.
  • Women’s eating habits and desire to stay thin keeps them from consuming dairy products.
  • High fiber vegetarian diets cause women to excrete 2-3 times more estrogen than omnivores.
  • Dancing keeps bone density better than walking.
  • Calcium supplements.  Calcium is absorbed with magnesium.  Your supplements should have a 2 to 1 calcium to magnesium ratio.  Iron will be absorbed less with calcium supplements.
  • 96% of all Prevention magazine readers who are women abstain from milk consumption.
  • Excess protein consumption causes a loss of bone calcium.  No more than 15% protein in diet, 75 g. per day.
  • Bone density of tennis players is greater in dominant arm from the vigorous activity.
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