Thursday, February 04, 2010

Build Strong Bones!

There is much said about osteoporosis today, and reason enough since there are many who suffer with osteoporosis as they age. Here are some things to consider for keeping your bones strong.

First, view these statistics and findings:
1) A 12-year Harvard study of 78,000 women concluded that milk drinkers broke three times more bones than those who rarely drank milk
2) A study of women in Sydney, Australia concluded that high milk drinkers showed higher bone fractures
3) Pasteurized milk actually leaches calcium from the bones which is one of the major causes of osteoporosis – see
4) Soft drinks also dissolve calcium from teeth and bones because of the acid content
5) Acidic foods (cooked, high in sugars & starches, animals proteins) also leaching calcium from bones

There are many foods that are high in calcium and are better assimilated by the body – some of which might surprise you:
• green leafy vegetables: Swiss chard, broccoli, Brussels sprouts, collards, kale, beet, mustard, and turnip greens are loaded with highly absorbable calcium; spinach is the exception as the absorption rate is low
• beans (legume family) – chickpeas, tofu, all kinds of beans and peas are full of calcium plus magnesium which the body uses to build strong bones too
• seeds – sesame, sunflower, pumpkin seeds are all great sources of calcium
• sprouts – especially alfalfa sprouts, sunflower sprouts and others are also great sources of calcium

The most important thing is not just getting enough calcium, it is keeping the calcium you get:
• Active people keep more calcium in their bones than inactive people
• Jumping rope, running or jogging (not just walking), or playing some kind of active sport keeps your bones stronger
• Children should also be encouraged in active play (running, jumping, ball playing, etc.) to develop strong bones as they grow
• Weight lifting (dumbbells or sand weights) causes your muscles to pull on your bones making them more dense and stronger
• Remember too that Vitamin D is needed in order to keep your calcium – and getting 20-30 minutes of direct sunshine each day is really important for that

Again, the message seems to be to Eat Healthy Foods and get plenty of Exercise and Sunshine – if so, you have a greater chance at stronger bones!

Don't miss your chance to attend one of the Health Retreats this spring. They are just around the corner starting next month, so get signed up here:

For your best health,
Erleen Tilton


Irmhild said...

Hm, there are a lot of days in my country where there just is NO direct sunshine at all!

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Janelle said...

These are all great ways to build strong bones. Thanks for sharing information that is so valuable.

Kristina Zverjako said...

I recently discovered the importance of calcium, so it was great to read up on it from your blog. While I did know of some alternative food that are rich in calcium, your blog was a lot more detailed. I will for sure keep in mind exercising as a way of keeping bones stronger, because I often forget that added benefit of it.

men's health said...

Great ways posted here to build strong bones..
Thanks for sharing,Very helpful..

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Have anyone tested this steps to strengthen bones ??

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