Diet for Bone Health

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Healthy bones and joints are fundamental to a healthy, active life. Certain foods and nutrients contain the raw materials from which bones are composed and therefore can contribute to bone growth in childhood and continued bone and joint health in adult life. Other foods such as sugar can do the opposite, depleting the mineral content of bones and increasing the risk of bone weakness and thinning in later life.

Growing Bones

Certain nutrients are necessary for healthy bone formation in children. Calcium is perhaps the most important bone-building nutrient, so children should get plenty of it in their diets - good sources are milk and cheese. Magnesium is another important mineral for bone health.

Many foods are rich in both calcium and magnesium. These include green leafy vegetables, sardines, mackerel, seafood, and sesame seeds. Intake of sugar and carbonated drinks should be kept to a minimum since both can cause loss of calcium from bones, leading to long-term bone weakness.

Gout

Gout is a type of arthritis caused by an accumulation of uric acid in the body. Crystals of uric acid can form in a joint - usually the big toe - and lead to intense pain and inflammation. Uric acid is actually a breakdown product of a class of substances known as purines.

Fresh fruits and vegetables help to counter the effect of the uric acid in the body. Cherries are particularly helpful as they are rich in substances called proanthocyanidins, which help to neutralize uric acid and reduce inflammation of the joints.

Foods To Avoid For Gout Sufferers

If you suffer from gout, you should avoid all foods that contain a high concentration of purines. These include meat, seafood, beans, peas, lentils, and organ meats such as liver and kidney.

Osteoporosis

Osteoporosis comes about when bone tissue is broken down faster than it is formed, so the bone becomes weakened, increasing the chances of fracture, especially in the spine and hips.

Osteoporosis is much more common in women than men and is often related to the decline in the levels of estrogen (one of the female sex hormones) after menopause.

Although osteoporosis is to some degree a natural part of the aging process, there is a lot that can be done throughout life to help slow its progression.

Preventing Osteoporosis

It is never too soon to start measures to prevent osteoporosis. The stronger your bones in youth, the more likely you are to retain bone strength in later life. Diet has an important part to play. Some foods can actually increase bone loss, while others supply the body with nutrients essential for healthy bone formation.

Sugar, red meat, and carbonated drinks all tend to speed up the rate at which calcium is lost from bone. Smoking also increases the risk of osteoporosis. Foods rich in the bone-building nutrients, calcium and magnesium, include green leafy vegetables, sardines, mackerel, seafood, and sesame seeds.

An important factor in bone strength is exercise. Studies have shown that gentle weight--bearing exercise reduces bone loss and may even increase bone density. Walking for 20-30 minutes each day will help to strengthen the bones. Other good forms of exercise include aerobics and light jogging.

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