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Snacks are always getting a bad rap. But, if you snack on the right foods then they are not bad for you. When it comes to preserving your bone against osteoporosis, not only do you need calcium but also vitamin D.
Vitamin D and calcium work hand in hand to keep your bones strong and healthy. Calcium as you know comes from dairy products like milk and cheese and also eggs. Vitamin D is usually gotten from exposure to the sun.
It is much easier to get your vitamin D in this method, but that was before we knew that the sun’s rays could be harmful. In lieu of baking in the sun and becoming a candidate for skin cancer, you can gain the vitamin D you need from foods. If you’ve got the calcium end taken care of, don’t worry about spending too much time in the sun.
When it comes to snacking, less is more as long as it is nutrient dense. These foods stay on longer, keeping hunger at bay. Here are a few snacks that are rich in vitamin D.
1. Milk contains vitamin D. Isn’t this great? You can get both your calcium and vitamin D in the same place. Drinking fortified milk also provides a healthy dose of vitamin A.
2. Salmon is good for you. Snacking on salmon may consist of eating it just like tuna fish. Mix a bit with light or fat-free mayonnaise and spread on a cracker for a mid-morning or mid-afternoon snack. Cold water fish are also high in omega-3 fatty acids which strengthen immunity and protect your heart. Other fish may also contain vitamin D. If you don’t like salmon, try tuna steaks.
3. Cereal is fortified with vitamin D. if you don’t want to go into sugar shock, choose the cereals that contain whole grains and other nutrients. A cereal with vitamin D added is what is known as a functional food. Eat a small bowl with some milk for your mid-morning break so you won’t get hungry before lunch.
4. Eggs are good for your vitamin D needs. At one time they were saying that eggs had too much cholesterol and were not good for you. But, eggs contain vitamin D which you need to help build strong bones. Avoid the extra calories from frying an egg by eating them hard-boiled.
5. Any snack food fortified with vitamin D is good to eat. You may have to look long and hard for these. There are some yogurts that may have vitamin D added, especially if they are made with whole milk. Check the labels to be sure.
Are you getting enough vitamin D? If not, then your body may also be getting robbed of bone protection from sufficient calcium levels. Use your snacks as a way to get the vitamin D that you need from food.
Osteoporosis doesn’t have to rob you of your life. There are ways to build that bone and prevent it from being lost in the first place. Exercise is an important part of that equation.
Osteoporosis results in brittle bones. The bones have a hard time avoiding fractures because they are weak and lack the proper amount of calcium. These fractures are most likely in the hip, wrist, and spine areas.
After menopause, bone loss can increase. The density of bones is lower and so is the estrogen level in the body once the menstrual cycle has stopped. Women have a hard time maintaining the bone that they have.
Part of the problem is nutrition. Not getting enough calcium or vitamin D in the diet can compromise the levels of calcium available to build strong bone.
Exercise is important throughout your life to maintain proper health in the body. But, it can also do a lot for your bones.
Living a sedentary life is no good for anyone, especially when you get older. Get out and get moving to improve your quality of life and your bone density. Exercising at least three times a week is a good start.
Your bone will respond to exercise. As a result, you can prevent bone from being lost and strengthen what you have left. Here are some of the suggestions for exercise routines.
Include weight-bearing exercises in your weekly routine. The impact of weight-bearing exercises improves the density and strength of bone. This can consist of walking, working in the garden, step aerobics, climbing stairs and any other exercise where you have to bear the brunt of your weight while performing it.
Add in some resistance training for good measure. All resistance training is not to build bulky muscles. Most of the time, you want to maintain great tone and appearance all over your body. Lifting weights also builds bone through the stresses placed on them.
If you are not sure about how to perform different exercises, get a personal trainer. They can work with you to set up a program that works for your needs and your abilities. Weight machines assist you in correct posture and range of motion for the exercise. Resistance bands let you use your own body weight to increase bone density.
Participate in team sports. Playing volleyball, basketball, and other group sports is not only fun but great for your bones. The movements increase balance and flexibility. Don’t forget to warm up and cool down just as with other exercises.
How about something more fun? Try dancing or Tai chi. Both are weight bearing and can keep you from losing bone mass.
Bones benefit from exercise. Do your part to strengthen them with weight-bearing and strength-training work. You will feel good and avoid fractures at the same time. Talk to your doctor first before beginning any exercise program.