The two most important nutrients requied by the body to build strong bones are calcium and vitamin D. Calcium helps strengthen your teeth and builds your bone structure, while
vitamin D improves bone growth and helps your bones absorb the calicum. These two nutrients when combined together and taken in the right dosage are the number one leader in preventing osteoporosis.
As a basic guideline, adults aged 50 and older should consume around 1,000 milligrams of calcium and 200 IU’s of Vitamin D or Vitamin D3 a day. Getting these levels of nutrients is easy by eating the following foods:Making these nutrients a part of your daily diet is important early in your life and will help you develop stronger and healthier bones as you grow older. These nutrients will also help to prevent osteoporosis as your bones grow old.
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Yogurt - Yogurt is high in both calcium and vitamin D. Please note that protein rich yogurt usually contains less calcium and almost no vitamin D
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Sardines - Yes, Sardines! If you can stomach the taste, sardines are very high in vitamin D
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Salmon - Rich in omega-3 fatty acids, a 3 ounce piece of salmon makes up for 100% of your daily recommend vitamin D intake
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Milk - the easiest and purest form of calcium. 8 ounces of milk will make up 30% of your calcium intake in a day
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Cheese - Cheese is full of calcium but should not be eaten in excess. Try to limit your intake as it does not contain much vitamin D
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Eggs - A huge portion of vitamin D is found in egg yolks
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Tuna - Similar to salmon. A small piece of tuna is around 25% of your daily dose of vitamin D
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Spinach - High in fiber, iron, and vitamin A. A cup of cooked spinach can equal 25% of your required calcium
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Cereal - Full of fiber and healthy grains. A bowl of ceral and milk will help add to your daily calcium requirement
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Orange Juice - Studies have shown that drinking OJ helps with your calcium absorption. Its also rich with vitamin D
If you include the above foods in your diet, take a strong
natural supplement, and exercise regularly, you will have younger, healthier, and stronger bones and also help yourself prevent osteoporosis.
Botox and healthier looking bones . . . what do they have in common? Both of them can make your face look many years younger. But which of the two will make the rest of your body look and feel younger, too? Hers a hint, it’s the one that’s free!
Studies have shown that maintaining healthy facial bones may be even more crucial to fighting off wrinkles for when it comes to looking and feeling years younger. That’s because the bones in your face, like the bones that make up the rest of your body, lose substantial volume as you get older. For example, when the bones that make up your eye sockets, nose, brow, and upper jaw recede, your skin will begin to droop and sag giving you a much older and wrinklier appearance.
Unfortunately for women, bone shrinking tends to happen earlier to them then in men. Facial bone deterioration in women starts around age 41, while men don’t start to get older bones by age 65! Talk about an unfair mother nature.
Now, there is even more reason than before to get healthier bones. Below are 4 steps you can take to achieve healthier bones.
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Make sure you get at least 1,200 milligrams of Calcium every day. Calcium is the most important thing if you want to have young, healthy, and osteoporosis free bones. Try to get a daily intake of at least 1,200 milligrams (mg) of calcium every day. You should try to get as much as you can from food but drinking 2-3 glasses of milk a day and taking a calcium supplement every morning should do the trick.
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Don’t forget to take your Vitamin D3. Vitamin D3 is a crucial element to making sure your bones absorb calcium you are taking in. Get 1,000 international units (IU) a day — 1,200 IU after 60. Why D3? It’s the form your body uses best.
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Take a healthy dose of Magnesium. For optimum bone health, growth, and stimulation, try to get 400 to 500 mg per day of Magnesium.
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Exercise. Weight-bearing exercises like hiking, biking, swimming and doing push-ups, strengthens bones as well as muscles. Try to get exercise every single day. The minimum you should do is walk 30 minutes. Remember, the heart is a muscle too!
