Nutrition. Vitamins. You.
Photo by Chris Ralston on Unsplash When it’s hot outside, we sweat more. And when we sweat more, we lose more water, which makes us thirsty. Dehydration happens more often in the summer months, but what many people do not realize is that it is …
Photo by Charisse Kenion on Unsplash It’s sweet, savory, and full of fat – and apparently, it’s now is being coined as a superfood that may help you lose weight! Wait a second. Chocolate to help with weight loss? There is new scientific evidence that …
Building strong bones is important throughout our lives. From our childhood days, we’re taught to drink milk to help keep our bones strong and healthy. But there’s a lot more to it than just drinking milk. The long term effects of osteoporosis can wreak havoc on your body over time. It’s important to note that osteoporosis can affect an individual at any age which, to the surprise of many, includes children on rare occasions. But generally, it affects people over the age of 50. By the age of 70, almost 40 percent of women will suffer from at least one fracture related to osteoporosis.
Strengthening your bones at a young age can literally ‘make or break’ your bones when you are older. Eating a diet rich in bone-strengthening foods can significantly reduce the effects of osteoporosis over time. Calcium, the major nutrient needed to form new bone cells, is vital for bone health. Your bones store more than 99 percent of the calcium in your body. Milk, yogurt and cheese have the highest amount of calcium.
Senior Men and Women over 50 more Prone to Osteoporosis
Other good sources of calcium include almonds, dark green leafy vegetables and calcium-fortified tofu. Our calcium needs change at different stages of life:
Adequate intake of Calcium is linked to reduced risk of osteoporosis through the mechanism of slowing the rate of bone loss for individuals with a family history of the disease, post-menopausal women, and elderly men and women. Adequate Calcium used as part of a healthy diet, along with physical activity, may reduce the risk of osteoporosis later in life. If you are not or cannot consume enough calcium each day, you may want to consider a calcium supplement.
Although calcium is vital, it’s not the only nutrient that’s important in maintaining healthy bones. Vitamin D, potassium, fluoride and magnesium are all important contributors as well. Bones are made by laying down a base of collagen and other proteins, which are then filled in with mineral crystals like calcium, magnesium and phosphorus. This action is directly driven by the presence of enough Vitamin K. Osteocalcin, which cannot become sticky due to lack of Vitamin K, may be a major factor in bone breaks and fractures.
Read, ‘Vitamin K: A Powerhouse Nutrient’, By Nicole Crane, B.S., NTP
If you’re lactose intolerant, choose options that will still give you these benefits. There are also plenty of nutrient-dense foods and supplements to choose from. So don’t let the osteoporosis creep up on you – include the whole family with snacks and meals that keep bones healthy and strong over time.
Photo by Rod Long on Unsplash If you suffer from diabetes or sensitivity to sugar, then you’ve most likely heard the term “glycemic index”. To put it simply, the glycemic index is a measure of how fast certain foods cause the blood sugar levels in your …
Photo by Brooke Lark on Unsplash The world of vitamins is quite complex, and even more so when you consider the endless information available online. The health benefits of each vitamin, the pros and cons, and the various side effects are often studied as we …
We all know the importance of eating well during every stage of life. But as we get older, it becomes particularly important to eat the right foods and practice good nutrition – especially if you have a condition such as diabetes or hypertension. What an older man eats will make all of the difference in his quality of life, as well as the type and severity of ailments he may run into down the road.
Calcium is the most abundant mineral in the body necessary to maintain strong and healthy bones. But it is also required for a healthy heart, muscle function, nerve transmission and hormone secretion. According to Jun Wang, MS of InVite® Health, “Most individuals will reach their peak bone mass before the age of 30. After that, bone mass starts to slowly decline. Therefore, it is always important to reserve enough calcium in the bones as early as possible to maximize bone mass, slow the loss of bone disintegration and prevent fracture and osteoporosis afterwards. Think about saving your bone health in the same way you save money in the bank – the earlier you start to save, the more money/bones you will have in the future.” Calcium-rich foods include low-fat and fat-free dairy like milk and yogurt, fortified cereals, fruit juices and dark green leafy vegetables. A deficiency in calcium can lead to a number of issues, including osteoporosis. Osteoporosis is a disorder that causes your bones to become weak and brittle. Before our thirties, the breakdown of “old” bones are slower than the production of “new” bone, leading to a severe decline in bone density for millions of men in the U.S. Need more information on Osteoporosis? Click here!
In order to maintain an optimal weight, it’s best to reduce the number of fats with in diet unless you’re choosing ‘healthy fats’. Monounsaturated fats has been shown in numerous studies to support healthy blood cholesterol levels, insulin levels and blood sugar. Polyunsaturated fats, found in mostly plant-based foods and oils, have also been shown to support healthy blood cholesterol levels which may decrease your risk of heart disease and type 2 diabetes. Omega-3 fatty acids, found in fatty fish and fish/krill oil supplements, are especially beneficial for your heart. Be sure to include extra-virgin olive oil, canola oil, walnuts, almonds and avocados into your diet.
Fiber, found in fruits, vegetables, whole grains and legumes are best known for their ability to aid in digestion, especially when it comes to constipation. But did you know that fiber can provide other benefits like helping to maintain a healthy weight? Men older than 50 need at least 30 grams of fiber a day, according to the Mayo Clinic’s website. Good sources of fiber include whole grains, fruits and vegetables from natural sources. Here are some ideas on how to add more fiber into your diet – choose a high-fiber breakfast cereal, switch to whole grains and eat more legumes (peas, beans, lentils).
It’s a fact – as we age, it becomes harder to shed extra pounds and maintain your weight. So, eating like you’re in your twenties is definitely not the best method for those over 50. Muscle turns to fat at a faster rate, and metabolism slows down. In addition, it’s best to include at least 30 minutes of daily exercise to stay fit and toned.