Faculty of Allied Health Sciences > Nutrition and Food Engineering

Five things to protect your bones

(1/1)

poppy siddiqua:
1. Enjoy The Sunshine

Vitamin D is an essential bone-strengthener, but there’s a catch: it doesn’t do anything on its own—you need to add calcium to see results.

2. Read Food Labels

Too much salt makes it hard for your body to hold onto bone-boosting calcium (and most of us are guilty of eating too much) so make sure you check the salt-content on food labels.

Sodium can sneak into your diet in the most innocuous-looking foods—packaged soups and cereals are two surprising culprits. And the bread in that sandwich you’re eating -  Could contain up to a whopping 500 mg of sodium (the recommended daily dose is 100 mg). Most people probably have twice as much sodium as they need.

3. Make A Salad

Fruit and vegetables can do wonders for your bones. Studies suggest potassium-rich produce blocks salt’s adverse effect on bone health. What are the best bone-protecting fruit and veg? Don’t stress about that—just aim for five serves a day.

4. Serve A Steak

It’s a simple equation: higher protein means stronger bones. You should aim for 1 g for every 1 kg you weigh (so a 70 kg woman should consume 70 g of protein.) How do you work it out? Another easy calculation: divide the weight of the protein-source by one-third (so a 100 g steak has about 30 g protein).

5. Take A Walk

A simple exercise like walking can boost your bone density, plus losing excess kilos takes some stress off your frame, which in turn takes a load off your bones.

sonia_tex:
Nice post mam....it is necessary for our healthy bone....

goon:
If u can digest milk easily,then u dnt need to b worrid. Milk can gives u calcium for ur daily need. So we should consider d milk consumption regularly to make d bones strngr. Thank u mam for sharing

faizun:
Nice post madam.

Navigation

[0] Message Index