Здоровое Питание - профилактика болезней.
Healthy Eating - Disease Prevention
Еда как лекарство.
Food as Medicine. Healthy Food to Eat.
No matter who is the father of your illness, the mother of it is unhealthy food.(Chinese saying)
Кто бы ни был отцом твоей болезни, мать ее - скверная пища ( китайская пословица)
Osteoporosis Prevention
RU
Most often, osteoporosis afflicts the skeleton bones of postmenopausal women, who lose calcium, particularly in the lower limbs. Although less common, osteoporosis affects the male half of humanity as well. Everyone knows that calcium helps strengthen bones, and is thereby key to preventing osteoporosis. Though bone diseases may be due to genetic factors, a proper diet helps reduce the risk of osteoporosis. If there is a deficit of boron trace mineral, the body can not absorb calcium. With a shortage of boron in the diet, especially after menopause, women lose more calcium and magnesium. These two minerals strengthen bones, if there is sufficient boron in the diet.
Studies have shown, that by including only 3 grams of boron per day, calcium loss is reduced by 40%. This is very important for osteoporosis treatment and prevention.
The image, using multiple zoom, shows the difference between a normal bone structure (left) and an osteoporosis bone (right).
Unfortunately, most of us get only half of the required amount of boron. This is insufficient to promote strong bones and prevent osteoporosis. Boron is found in fruits, especially in apples, pears, figs, grapes and peaches. It is also found in nuts (almonds, waln nuts, peanuts), in legumes, and in soy and honey. Probably due to boron deficiency, people who eat an inbalance of dairy products are prone to have osteoporosis. Vegetarians suffer less from osteoporosis because their diets are rich in fruits and nuts.
Helpful to bones - foods that are high in calcium, nuts, fruits, (especially pineapple juice) and vitamin D.
Harmful to bones - an excess of caffeine, salt and alcohol.
Pineapple - osteoporosis prevention!
Pineapple and pineapple juice help to protect against osteoporosis and strengthen bones. Pineapple contains the microelement manganese. Manganese, like boron, is involved in the metabolism of bones and promotes bone strengthening. In animal experiments, manganese deficiency led to a severe osteoporosis. Osteoporotic women been found to have three times less manganese in their blood than healthy women. The manganese in pineapple is easily absorbed. Foods, like spinach, beans, nuts, oatmeal, cranberries, raspberries, currants and cocoa, are rich in manganese too. Inclusion of these foods in the menu, will strengthen bones and support osteoporosis prevention.
Calcium - osteoporosis protection
After menopause, women should intake 900-1000 mg of calcium per day to promote bone health and prevent osteoporosis. A large intake of calcium cannot change the genetic predisposition for osteoporosis. It can, however, correct calcium deficiency and reduce the risk of bone fracture. The best known source of calcium is dairy. If diet restrictions preclude milk, there are other sources of calcium, such as canned fish (including bones), green vegetables (especially kale), and tofu (bean curd). The body does not absorb calcium without vitamin D. With a deficiency of vitamin D, bones weaken and fracture risk increases. New Zealand scientists found that women, who took vitamin D for 2-3 years, were less likely to suffer from fractures than those who took only calcium. Fat fish is a great source of vitamin D. In winter, the assimilation of vitamin D is reduced, and in the spring and summer, the sun increases it's level.
Kale contains fiber, calcium, vitamins C, K, A, iron, phosphorus, beta carotine. Calcium and phosphorus are critical for normal, strong and healthy bones. Researches found that Kale has about 250 mg of calcium per 100 gr. Compariing with whole milk - only 110 mg per 100gr ! Also, kale a low -oxalate vegetaable and
has excellent calcium absorbability. Kale included in the Super Foods list.
Salt steals calcium A lot of salt contributes to the destruction of bones, washing out calcium and increasing the risk of fractures, especially in old age. Researchers found that a diet high in salt resulted in 30% more calcium leaching from the body. This is especially dangerous in older women with a high risk of osteoporosis and bone fractures. To prevent osteoporosis, do not overuse salt.
About coffee. Coffeine contributes to osteoporosis. A detailed study of middle-age women, found, that drinking more four cups of coffee per day, increased the risk of hip fracture three times, compared with those who drank less coffee.
Alcohol and osteoporosis. Scientists from the University of Pittsburg found that moderate alcohol intake (up to six glasses of alcohol per week), increases estrogen levels in postmenopausal women and protects against osteoporosis. Excessive consumption, however, does not improve estrogen levels and, to the contrary, harms bones. Consuming more than four servings per day of alcoholic beverages, increases the risk of hip fractures by seven times. A safe dose of alcohol for bones is about the same as that for health in general - no more than 1-2 glasses a day. Obviously, alcoholism isn't compatible with bone health and osteoporosis prevention.
