Healthy strong bones

Healthy eating habit ensures smart body, strong bones and strength of muscles. Calcium and vitamin D together are key constituents of healthy diet. The foremost function of calcium is to grow healthy bones whilst it also responsible for proper functioning of heart, nerves and muscles. We need plenty of calcium in our diet because people who could not get sufficient amount of calcium develop weak and fragile bones.
Its deficiency may also cause heart palpitations, tooth decay and insomnia. Calcium is the most wanted mineral of our body that performs many important functions to keep us healthy. A research indicates that diet high in calcium help in the release of a hormone that makes the body's fat cells to get rid of weight and keeps obesity at bay. It also regulates blood pressure, lower the calcium higher the blood pressure. Researchers also found link of calcium with prevention of stroke, lowering of LDL (bad) cholesterol and prevention of colon cancer. Everybody needs calcium but for woman and girls its importance doubles. Every woman needs regular supply of calcium from childhood to develop and maintain healthy bones.
On getting old decaying of bones and teeth, Stronger the bones slower will be the bone decaying process. Abundant supply of calcium maintains bones strength and protects us from bone related diseases. Calcium should be available to body throughout life because bone is a living tissue. Old bone constantly being removed and new bone replace it. Strength of bones reaches to its maximum at the age of 30 to 35. After the age of 35, bones gradually start to lose some of the calcium and body needs, extra calcium to cover the loss.
Presence of vitamin D facilitates body to absorb calcium effectively. The best sources of vitamin D are sunlight, foods like egg yolk and liver and supplements. In the absence of vitamin D, calcium unable to retain its level and results unhealthy bones. Therefore, intake of calcium, its absorption and amount lost ratio should be in balance for keeping the bones strong.
The best way to get the sufficient supply of calcium is to eat regularly a diet high in bone building nutrients. Whole wheat, dairy products (milk, yogurt and cheese), leafy vegetables (spinach, broccoli), fruits (oranges, lemon) and nuts (almonds, walnuts) are excellent source of calcium. Another source of calcium is sesame seeds, which carry calcium in abundance. Smoothie prepared from blending of fruit (banana, strawberry, or mango) with yogurt is best calcium enriched summer drink. Dried plums are rich in insulin, fiber, which helps in the absorption of calcium.
There are number of foods which can increase the emission of calcium from the body. During the summer thirst, fizzy drinks are unavoidable despite the fact that phosphoric acid in fizzy drinks accelerates the rate of calcium excretion. Similarly, intake of more than two cups of coffee and tea and salty foods disturb calcium level of bones.
The recommended daily requirement of calcium depends on age: young children (4 to 8 years old) need about 800mg, children up to 18 requires 1300mg, adults up to 50 need 1000mg, and older adults should ingest 1200mg. Calcium supplements help overcoming its deficiency in the body but calcium from food has more power of absorption and hence is the best source of calcium.
Its deficiency poses high risk for elder women because after the age of 40 huge amount of calcium lost from the body. Since it stores in bones and teeth, in case of deficiency, body extracts it from bones to overcome this shortage, making them porous and fragile. The advance stages of the diseases can cause disfiguring of fingers and toes.
Both men and women can be victims of this disease at any age, but it is more common in adult women. For adult women it is important to ensure the regular supply of calcium for the sake of bones health. Frequent fractures, and joint pains, knee pains are symptoms of upcoming bones diseases. Two most common bones diseases are osteoporosis and arthritis (joint inflammation). These diseases lead inability to walk and move properly. A News report states that "approximately 6.7 million people are suffering from 'osteoporosis in Pakistan and it might climb to 7.1 million by 2020 if timely measures are not taken to control it."
The major cause of osteoporosis and arthritis are diet lacking calcium and vitamin D. The disease makes bones porous and weak causing them to break easily. It is a silent disease because people do not know that they have become pray of this disease until strain, strike, bump, injury or fall cause bone fractures.
Along with healthy diet exercise and active lifestyle also improve bones health. Regular exercise makes the bones and muscles strong and prevents falls related fractures. Maintaining a healthy weight reduces stress on the knee. Obesity increases the risk of osteoarthritis of the knee.
Walking, jogging, stairs climbing and hiking are exercises good for strong bones. Stronger the bones less will be the chances of fractures. Osteoporosis is preventable but once it appears it is almost impossible to recover again.
Experts suggest following safety tips of regular exercises for elder people.
-- Start slowly, little by little build up your activities and how hard you work at them.
-- Don't hold your breath during strength exercises. That could cause changes in your blood pressure.
-- Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.
-- Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities. Many older adults don't feel thirsty even if their body needs fluids.
-- Warm up your muscles before you stretch, try walking and light arm pumping first.
-- Avoid sudden changes in the intensity of exercise. Increase the force or duration of activity gradually.
Other nutrient good for bones health are boron (nuts) copper (organ meat), fluoride (fish), iron (apple), isoflavones (chickpeas), magnesium (chocolates), phosphorous (peas), proteins (poultry), vitamin K (broccoli) and Zinc (breakfast cereals).