Striving4Zen

It pays to put some thought into keeping your bones healthy. Studies have shown that the following factors are helpful in building and maintaining strong bones:

• Getting plenty of exercise. Studies have concluded that physical exercise is the key to building strong bones (it's more important than any other factor). For example, a study published in the British Medical Journal that followed 1,400 men and women over a 15-year period found that exercise may be the best protection against hip fractures and that "reduced intake of dietary calcium does not seem to be a risk factor." And Penn State University researchers found that bone density is significantly affected by how much exercise girls get during their teen years, when 40 to 50 percent of their skeletal mass is formed.

• Getting enough vitamin D. If you don't spend any time in the sun (about 15 minutes on the face and arms each day is enough), be sure to take a supplement or eat fortified foods.

• Eliminating animal protein. For a variety of reasons, animal protein causes severe bone deterioration.

• Limiting salt intake. Sodium leaches calcium out of the bones.

• Eating plenty of fruits and vegetables. They contain vitamin C, which is essential for building collagen, the underlying bonematrix.

• Not smoking. Studies have shown that women who smoke one pack of cigarettes a day have 5 to 10 percent less bone density at menopause than nonsmokers.

Source

Labels: bones, Dairy, exercise, fruits and veggies, healthy diet, milk, osteoporosis, strong bones, Vitamin D

# posted by Striving4Zen : 3/05/2009