We might take it for granted until problems become apparent, but the health of our bones is something to which we should pay attention throughout our whole lives. For all that to go without a glitch, and to prevent future bone-related conditions, we need to consume foods that will supply our bodies with the raw materials with which to make new bone. Calcium and phosphorus are minerals that give bones their hardness and structure, while collagen is a protein that gives tissues, including bone tissue, elasticity.
Calcium is naturally found in dairy products, salmon, sardines, egg whites, dark green vegetables and fortified cereals.
Phosphorus is found in foods that are high in protein, including dairy products, meats, salmon, eggs, nuts and seeds. Collagen is made from amino acids found in meats, dairy products, eggs, fruits (including citrus and berries), red or orange vegetables (including tomatoes, chilies, carrots and sweet potatoes), dark greens and legumes (especially peanuts). As you can see, many of the same foods that are rich in calcium are also good sources of phosphorus and collagen.
Two additional things to keep in mind are that the body needs vitamin D to absorb calcium from foods, and that vitamin C is necessary for the body to convert the amino acids lysine and proline into protein to make collagen fibers. Vitamin D can be found in salmon, sardines, mackerel, tuna, eggs, enriched products and mushrooms like shiitake and portobello. As little as a 10- or 15-minute exposure to the Sun by a fair-complected person, between 10 a.m.
People with darker skin need much longer Sun exposure, to make the same amount of vitamin D.
As for Vitamin C, it is found in citrus fruits (oranges, grapefruits, lemons, etc.), broccoli, bell peppers, green or red hot peppers, dark leafy greens, fresh herbs and strawberries.
One of several important reasons to limit our salt (or sodium) intake is that the more salt we consume, the more calcium gets eliminated in the urine and sweat; excessive salt consumption can cause bone loss over time, especially when not enough calcium is consumed in the diet to make up for the calcium lost. Start by avoiding processed foods and fast foods, which typically have high sodium contents. Stay away from soft drinks, as they contain salt (in differing amounts, depending on the brand and type).
Sodas also contain empty calories from the sugar (or non-nutritive artificial sweeteners that are foreign to our bodies).
Limit your consumption of caffeinated beverages, as caffeine drains calcium from bones (though not as much as salt). One of many reasons why cigarettes should be avoided: research has found an association between smoking and decreased bone density. Medical professionals and researchers are standing firm on their recent pronouncement that light alcohol consumption is beneficial for our cardiovascular systems, and it also seems to improve bone strength.
Have you ever been to the gym and literally seen a monster so muscular, physically chiseled, that you suspected ‘enhancement? People who inject steroids risk diseases passed by needle sharing like Hepatitis C and HIV. According to the Substance Abuse and Mental Health Services Administration, AAS use has been linked to severe mental disorders, including mania, depression, suicidality, and psychoses. If you or someone you know is using steroids or even considering experimentation, talk to a professional and get the facts.


When it comes to healthy bodies we seem to have this perception that skinny equates to healthy. Super skinny high fashion models, with skin hanging off their bones, dark rings under their eyes and looking like they were closer to death than health.
Oh yes Bronie I know that one well becuase having children changes your body completely and can be a hard one to get our heads around.
While humans usually stop growing in their late teens, new bone tissue continues to be formed, and old bone tissue is broken down, replaced and recycled by our bodies. Just as important, we need to avoid substances that will deplete bone-making materials in our bodies or prevent their absorption. If you want healthy bones, eating foods rich in these three nutrients is the first place you want to start. Collagen makes bones less apt to break and gives elasticity to supporting structures like tendons and cartilage.
Also, people living in cities with high pollution, and the elderly, don’t absorb as much Sun radiation as others. Research in fact has shown that most Americans get 75 percent of their daily salt intake from processed foods, and not from table salt. They also often contain phosphoric acid (as in the case of colas), which causes more calcium to be eliminated through the urine. Most sodas also have other chemicals that do no good and might only do harm, including artificial colors and artificial preservatives. Also, women who smoke produce less estrogen — this hormone is necessary for good bone health. But the experts define light consumption as one daily alcoholic beverage for women and two for men.
In addition, heavier alcohol consumption disrupts the work of osteoblasts, which are bone-building cells, so that if a fracture occurs, the bone will take longer to heal. These include steroids, and some cholesterol-lowering, blood-thinning and weight loss medications.
Find fun and easy ways to combat stress, such as exercise, hobbies, pets, friendly get-togethers, participation in community events … whatever helps stress dissipate for you. There has been a steady crisis among young males and anabolic steroids—more specifically anabolic-androgenic steroids (AAS).
This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your blog posts. I certainly don’t buy these magazines because they really don’t appeal to me, and now I remember why!
My motto is: “YOUR HEALTH IS YOUR WEALTH” because there is nothing in this world that makes us more wealthy than having good health. I felt inadequate, thought that men wouldn’t find me appealing, and like I had to be something else. I really had to let go of the idea that my body would bounce back to what it was before I had children! Scientists estimate that about 10 percent of an adult person’s bone mass is replaced each year.


Use a natural sunscreen if you plan on being in the Sun much more than 15 minutes, to prevent sunburn (and skin cancer).
People in these categories (or those living where there isn’t much Sun) may consider taking vitamin D supplements to increase their D stores, in addition to eating foods rich in the vitamin. Further, every glass of soda that you drink is one less glass of body-cleansing, hydrating water that you’ll consume, or nutritious milk or fruit juice. They are equally resolute in their conclusion that anything that exceeds those numbers is harmful to the body’s systems, including the heart and the skeletal system.
Ask your doctor if any medicines that you are taking interfere with the calcium in your system. These are synthetic compounds that have muscle-building (anabolic) and masculinization (androgenic) effects. These episodes may be manifestations of an AAS-induced hypomanic syndrome, which begins with feelings of invincibility and worsens as dosages increase. In one study of 227 men admitted to opioid addiction treatment, 21 (9%) reported beginning their substance use with AAS. The sad part about this is, that as women many of us carry this through our lives, thinking we need to be skinny to be beautiful or appealing. I truly believe that good food is the key to a happy, healthy life and I'm on a mission to inspire you to get back inside your kitchen, eat real food, and as a result, improve your health dramatically. My 42 year old body can’t be 19 again no matter how hard I try I still struggle with issues but certainly no longer buy into the media idea of beautiful. Before you start supplementation, have your health care provider measure D levels in your blood to see how much more you need. In addition, exercise makes our muscles stronger and improves our balance and coordination; these three things will help prevent falls which could lead to bone fractures. Some people using AAS experience a body dysmorphic disorder (BDD) called muscle dysmorphia, the obsessive belief that they are not adequately muscular or “chiseled.” Some people start using other drugs to ease mood swings or conditioning pain.
Significant physical harm has been linked to long-term use, including damage to liver, heart, and sexual organ systems.
They come in all shapes and sizes and many of the women I know are healthy beautiful women. Also, wearing a wide-brimmed hat is recommended at all times when you’re in the Sun, to avoid burning your scalp or damaging hair follicles and delicate facial skin. And if you think this is only an adult crisis, adolescent AAS use has been linked to stunted growth, usually permanent. So here you'll find easy and practical info to help you eat well, and feel your best everyday.



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Comments

  1. forever_27

    The size and quantity of markets was a in a little station containers can leach into the foods.

    28.03.2016

  2. qeroy

    You can replace the usual white rice with brown typical at cardio exercising(Stroll, jogging, operating.

    28.03.2016

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