Healthy habits and smarter eating choices play a crucial role in general well -being. Although nutrition and fitness are often central, a critical aspect of health is often overlooked: bone health.
Experts from the Bone Health and Osteoporosis Foundation predict that osteoporosis will explain three million fractures worldwide – underlines the importance of proactive care in maintaining strong bones.
Orthopedic Oncologist Dr. Abigail Tud emphasizes the essential connection between diet and the health of bones, and emphasizes the importance of calcium intake in building and maintaining strong bones. “The easiest way to tackle this is to increase calcium intake,” she explained. “For younger girls, it can be just as simple every day as drinking reinforced milk. Good sources of calcium are accessible, even in low resources settings, including examples Taho” TokwaSoy milk or soybeans, cheese or dairy products, fish, sardines, nuts and green leafy vegetables such as Bok Choy. “
The Food and Nutrition Research Institute (FNRI) recommends a minimum daily calcium intake of 750 mg for adult Filipinos, which can usually be reached through a varied and balanced diet. The inclusion of calcium -rich foods in daily meals is a proactive and easy way to strengthen bones and to reduce the risk of osteoporosis.
Here are some calcium -rich foods that fit seamlessly into daily diets:
Dairy products: Milk, cheese and yogurt are top sources of calcium, with an 8-essence glass of milk with 300 mg.
Leafy vegetables: Vegetables such as kale, Collard Greens and Bok Choy are excellent non-security options and offer up to 177 mg of calcium per cooked cup.
Tofu and soy -food: Calcium-set Tofu delivers 434 mg per half cup, with soy milk and soybeans that also serve as great dairy alternatives.
Blocked fish: Sardines and canned salmon, which contain edible bones, offer up to 325 mg of calcium in a portion of three ounce.
Nuts and seeds: Almonds, sesame seeds and tahini (sesamb, are nutrient-tight options. Two tablespoons of soil sam seeds offer 128 mg calcium.
Reinforced products: Many vegetable milk and grains are reinforced with calcium, often matching or exceeding the calcium content of dairy products.
Although increasing calcium intake is crucial, it is important to be aware of certain foods and habits that can hinder calcium absorption.
According to the Bone Health and Osteoporosis Foundation, some foods – such as beans and 100% wheat bran – contain phytates or phytic acids that can reduce calcium absorption in the intestine. Soaking beans Before cooking and wheatmansen consumes calcium-rich food or supplements, can help reduce this effect. Protein is another important part. Although many older adults do not consume enough proteins, excessive intake, especially from protein-rich diets, can lead to hypercalciuria or increased urinary excretion of calcium.
This is why having a balanced diet that includes adequate hydration and enriched dairy products that offer both proteins and calcium is essential for optimum food. High sodium consumption, especially from ultra-processed and fast food, can also contribute to increased calcium excretion.
Dit is de reden waarom het beperken van deze voedselproducten en de algehele natriuminname tot minder dan 2.300 mg dagelijks een goede praktijk is voor botgezondheid en algemeen welzijn (bijvoorbeeld, sommige instant noedels bevatten maar liefst 1.000 mg natrium per portie!) Zelfs cafeïnehoudende en/of alcoholische dranken zoals koffie, thee, thee, colas en boeien die worden gemodificeerd, wat is gemodificeerd, wat wordt Modified and alcoholic hiring properties and jobs that are modified, which is modified and promote alcoholic in intentions.
The NHS UK also emphasizes the importance of vitamin D in supporting bone health and reducing the risk of osteoporosis. Vitamin D can be found in oily fish such as salmon, sardines and mackerel; egg yolks; And reinforced foods such as nuts based on nuts and breakfast cereals.
Dr. TUD emphasizes the importance of the correct sun exposure for natural vitamin D synthesis. “The daily exposure ranging from 5 to 30 minutes between 10 am and 3 pm is good for your bones, make sure you apply sunscreen for protection,” she explained.
She also argues for an active lifestyle to support stronger bones. “Our bones become weak if we don’t use them. Resistance exercises, 15-30 minutes a day, are an excellent lifestyle choice. “Data from the 2021 Expanded National Nutrition Survey (Ennis) shows that about 97% of Filipinos adults aged 19 to 59 years and 96% of those above 60 calcium deficiency. Consequently, the Osteoporosis Society of the Philippines Foundation, Inc. (OSPFI) that by 2050 about 10.2 million Filipinos could experience this condition.
Bot health prioritizing through a calcium -rich diet, sufficient vitamin D and regular resistance exercises is a resolution that is worth keeping this year. Small but consistent changes, together with regular checks to assess bone health, can significantly reduce the risk of osteoporosis. With millions of fractures that are being projected this year because of weak bones, this is the time to bind to stronger habits for a healthier future.
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