Making healthy bones require a few combination. In particular, eating calcium isn’t enough to keep the density of bones. As a matter of fact, most of people suffer osteoporosis have a similar living style. For instance, my sister-in-law is one of them. Her doctor treated her with medicine and injections. Unfortunately it has only a little effect. In fact, she already broke her wrists and arms a few time in recent years. So, she worries she might break her bones even a little things like cough in the future.
Estrogen is very important for bone density and healthy bones. One of estrogen’s functions is to prevent dissolving of calcium. Therefore, when estrogen decreases, those defense mechanisms of your body will be weakened. So that the calcium in your body will be easier to wear away. That is why bones fracture easily.
3 things for Healthy Bones
The first things is, Woman 40+ needs sunlight! It is a natural production of vitamin D. It will help your digestive tract absorb calcium from food, and make your kidneys hold onto it as well. Get the sunlight when the light is not so strong (in the morning and late afternoon,) for 30 minutes to one hour without UV cream a few days a week make a different.
Note: Better to have direct sunlight, not through a window.
The next things is physical exercise is essential and you should do at least 30 minutes most days. Preferably, include some daily weight training. Put the weights on your bones make tougher and the exercise produce hormone to support lose the bones density. Check my link to “Body”.
The last things is diet. Only about 30 % calcium from milk will be absorbed. However, soy beans and beans, sea vegetables and vegetables, and fish have a lot of calcium and absorb more calcium than milk. Have some calcium everyday. e.g. soy beans and soy bean products, beans, vegetables and sea vegetables, fish, seafood, and milk. It will help make a huge different when you reach to 60s. Check my link about Soybeans on “Dried Soybeans” and “What is natto?”.
Why Avoid Smoking for Healthy Bones?
Equally important to avoid tobacco because smoking is one of the worst things you can do for your bones. It will make your bones 10% weaker and a 40 % higher risk for bones fracture. Even second-hand smokers will be affected in their bone dentistry.
5 Things You Shouldn’t Have Too Much for Healthy Bones?
Too many sweets (sugar):
First, if you eat too many sweets, you lose calcium from your bones. If you eat sweets, you eat more calcium. to balance out. You don’t have to be banned all sugar but just keep in your mind that too much sugar will damage not just bones, cause debates and brain such as dementia.
Too much caffeine:
Second, if you drink too much caffeine, your calcium will be dissolved within the blood and then excreted as urine. The doctor recommended to no more than 3 cups of caffeine drinks. My sister used drink 5-6 cups of coffee but she need to cut down to 3 cups a day.
Too much alcohol:
Third, if you drink too much alcohol, your body will restrain from absorbing calcium. Your calcium will be dissolved within the blood and then excreted as urine. Too much alcohol damage bones, brain such as depression and dementia, and liver.
Too much salt:
Fourth, if you eat too much salt, your calcium will be dissolved within the blood and then excreted as urine or sweat. Too much salt damage bones,kidney and increase blood pressure.
Too much animal protein:
Last, if you eat too much animal protein, your body leans toward being too acidic. Then your calcium will be dissolved. You need some animal protein which warm your body up and create your body. Eat small proportion of them with a lot of veggie a few time a week. There are many healthy Japanese women over 100 years old. They like meats and they do eat them but a small proportion.
Let’s change a little of your habits and lifestyle. The healthy blossom will help you daily to have healthy bones naturally from menopause age and beyond.
Have a look at the my Osteoporosis Diet Buy those with natural calcium and keep them in your kitchen. Eat them everyday for healthy bones.