Make an Impact on Your Bone Health
As per consult private physiotherapy clinics in Holborn Hyde Park, London when we decide to exercise for our health, we focus on the positive effects it will have on our muscles and cardiovascular system. We should know that exercises are beneficial not only for maintaining bone and cardio health but for other parts of the body too. Regular exercises have a great impact on our overall wellbeing, including boosting the mental as well as immune health. Regular exercises increase your metabolism rate — it means a fit and lean body.
A common condition called Osteoporosis weakens bones over time, and they are more likely to break. Osteoporosis is more common among women than men. Though we historically associate osteoporosis as something that affects the elderly only, researches have proved that our bone health is something we should consider throughout our lives. We usually start to lose bone density from mid-thirties, so it’s important to opt for regular exercises and take enough calcium so that we are healthy for long. This bone loss accelerates among women when they reach menopause because of the hormonal changes that take place. The great news here is that the amount of bone density loss depends on factors including your lifestyle and how active you are.
Nonvegans get their calcium supply from dairy food, but vegans can get it from other foods such as fortified soy, rice, oat drinks, pulses, sesame seeds, calcium-set tofu, brown and dry fruits such as figs, prunes, raisins and dried apricots.
Adults need 700mg of calcium every day. You should be able to get all the calcium you need by eating a balanced diet. Sources of calcium are:
· Milk, cheese, and other dairy foods
· Green leafy vegetables, such as broccoli, cabbage, and okra, but not spinach
· Soya drinks with added calcium
· Soya beans
· Bead and anything made with fortified flour
Spinach contains a good amount of calcium, but it contains oxalic acid which reduces calcium absorptions, so it is not considered as an appropriate source of it.
Vitamin D is also important for bone health; it is recommended to spend a few minutes in the sun early morning when sun rays are not very harsh. Other than this one can take Vitamin D supplements. Good sources of Vitamin D are oily fish such as salmon, and sardines, eggs, fortified breakfast cereals, and fortified fat spreads.
You can consult a doctor if you need any assistance about the right diet to ensure you are not deficient of calcium and Vitamin D. You can also consult private physiotherapy clinics in Holborn Hyde Park, London if you want to know about exercises that can help to main right bone density.