All You Need to Know About Osteoporosis: Exercise
If you’re trying to maintain healthy bones for later life, regular exercise plays a very important role by helping build strong bones, increase muscle strength, and improve coordination and balance.
As we’ve already discussed, bone loss occurs as we get older, however it is possible to increase your bone density during middle adulthood.
What are the benefits of exercise on bone health?
- In childhood and adolescence exercise helps to maximise peak bone density.
- In early and middle adulthood it maintains bone strength by helping to slow bone loss, and improve muscle strength.
- For postmenopausal women exercise can help slow the rate of bone loss.
- For men it helps muscular strength, balance and coordination.
- In adults with osteoporosis exercise can improve strength, balance, and posture to prevent falls.
Childhood Obesity and Your Shopping Basket!
Scientists from MRC Human Nutrition Research have taken a closer look at the eating habits of children and have identified a shopping basket of foods that are linked to a four-fold increase in obesity risk.
Researchers were specifically looking at food consumption in children aged 5 and 7 years. By using statistical analysis, they were able to show the impact of dietary choices on the risk of becoming obese at 9 years of age.
So, what did they find?
As you would expect, a diet full of fruit and vegetables was associated with a significantly reduced risk of obesity later in life. This is actually the first study of its kind to show such a link in children.
All You Need to Know About Osteoporosis: Supplements
Generally speaking, those who consistently eat a varied diet should be able to get all the vitamins and minerals they require. However, for some groups in the population supplements may prove very beneficial.
As we’ve discussed, an ideal calcium intake for adults is between 700mg-1000mg per day. However, if you find this difficult to achieve, you should consider taking a daily calcium supplement providing 400-600mg of calcium.
Even if you have a calcium-rich diet, without adequate vitamin D you cannot absorb calcium into the body. So, if you are taking calcium supplements opt for one also containing 5-10mcg (200-400 IU) of vitamin D (will be listed as D3 on the label).
All You Need to Know About Osteoporosis: Calcium
Many factors can increase your risk of poor bone health, but what you’re eating today can play a major role in keeping your skeleton strong for the future.
Why is calcium so important?
Calcium is essential for building and maintaining our bones. 99% of the body’s calcium can be found in the bones, and it is also essential for maintaining healthy functioning of the heart, muscles, blood and nerves.
Our bodies cannot make calcium, and therefore it must come from what we eat. However, when we don’t eat sufficient calcium-rich foods, some of the calcium in our bone dissolves to increase the amount circulating in the bloodstream.
5 Super Cool Fruity Desserts Your Kids Will Love
We all know what a challenge it can be getting kids to eat healthy foods, and despite the array of delicious fruits on offer during the summer months, very often they simply won’t touch them!
If you’re holding a kids party it can be very tempting to serve a host of highly processed, sugary foods, just to keep the peace. But, what if you could make the presentation of your desserts so appealing that your kids would just have to try them?
