{"id":407288,"date":"2017-07-31T09:54:19","date_gmt":"2017-07-31T09:54:19","guid":{"rendered":"https:\/\/ghana-mma.com\/2017\/07\/31\/the-best-diet-for-better-bone-density\/"},"modified":"2017-07-31T09:54:19","modified_gmt":"2017-07-31T09:54:19","slug":"the-best-diet-for-better-bone-density","status":"publish","type":"post","link":"https:\/\/www.ghanamma.com\/2017\/07\/31\/the-best-diet-for-better-bone-density\/","title":{"rendered":"The Best Diet For Better Bone Density"},"content":{"rendered":"

<\/p>\n

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Age-related bone loss. It happens to everyone to some degree or another.<\/p>\n

But how badly it happens to you can mean the difference between living a stress-free, active life and living in constant fear of falls and bone fractures.<\/p>\n

If you\u2019re a post-menopausal woman, for example, you have a much higher risk of developing an extreme form of bone loss known as osteoporosis\u2026<\/p>\n

Osteoporosis is a progressive bone disease where your bones become increasingly weak, thin and brittle.<\/p>\n

Whenever you hear about an older woman being hospitalized for a fractured hip, osteoporosis is usually the culprit. It\u2019s also the culprit behind the shrinking stature and hunchback you see in a lot of older women.<\/p>\n

But, truth be told, you don\u2019t have to be an older woman to develop osteoporosis. It can happen if you\u2019re young and\/or a man too. Some factors that increase your risk of developing osteoporosis include:<\/p>\n

A family history of osteoporosis or broken bones
Having broken a bone as an adult
Smoking
Excessive alcohol consumption
Being sedentary
Having a small, thin body frame
Taking certain medications like steroids, hormonal contraceptives and proton pump inhibitors (PPIs)
Calcium and vitamin D-deficiency
Eating a poor diet
In fact, the last factor on the list plays a particularly important role in your bone density\u2026 or lack thereof.<\/p>\n

To put it plainly, a poor diet will put you on the fast track to a bone fracture, while the right diet will keep your bones dense and strong all your life long\u2026<\/p>\n

Anti-inflammatory foods help your bones
According to the latest research, there\u2019s one dietary tip you need to follow above all else to keep your bones strong and healthy\u2026<\/p>\n

Eat foods that fight inflammation.<\/p>\n

Researchers from Ohio State University found that women who eat diets with more inflammation-fighting foods maintain their bone density better than their peers who eat more inflammation-provoking foods.<\/p>\n

In their study, Ohio State researchers examined the dietary records of 160,191 women between the ages of 50 and 79. They assigned each woman an inflammation score based on the top 32 foods they\u2019d been eating the three months before they enrolled in the study.<\/p>\n

Researchers then examined bone density data from some of these women and fracture data from all of these women. And here\u2019s what they found:<\/p>\n

Women who ate an anti-inflammatory diet lost less bone density over the course of six-years than women who ate an inflammatory diet.
Post- menopausal Caucasian women under the age of 63 who ate an anti-inflammatory diet were 50 percent less likely to suffer a fracture than women in the same group who ate an inflammatory diet.
Of course, this isn\u2019t the first time scientist have connected inflammation to bad bone health. Previous studies have shown that older men and women with higher inflammatory markers in their blood are more likely to lose bone density and suffer from fractures.<\/p>\n

Foods that build bone density
Thanks to this latest study, you now know how to fend off the bone-density boogeyman that looms over you as you age\u2014eat an anti-inflammatory diet. That means eating a diet that consists primarily of:<\/p>\n

Vegetables
Fruit
Whole grains
Fish
Grass-fed meat
Nuts
Legumes
Inflammation-fighting spices like garlic, cayenne, cinnamon and ginger.
And don\u2019t forget to add the top-five inflammation-fighting foods to your diet too.<\/p>\n

Besides eating an anti-inflammatory diet you should also make sure you eat enough calcium-rich foods (like grass-fed dairy products, kale, sardines, broccoli and oranges), since your body needs calcium to maintain healthy bones. You may want to steer clear of calcium supplements though. They\u2019ve been found to have some dangerous heart and brain side effects.<\/p>\n

Vitamin D is important too when it comes to maintaining bone density. That\u2019s because you need adequate vitamin D levels to absorb calcium efficiently. So make sure you get enough vitamin D from your diet, the sun, a supplement or a combination of all three.<\/p>\n

And last but not least, make sure you get enough exercise too. It\u2019s crucial to battling bone density loss and inflammation. And, lucky for you, all it takes is 20 minutes per day to keep inflammation levels low and \u2014 consequently \u2014 bone density high.<\/p>\n

Source: Easyhealthoptions<\/p>\n<\/div>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u0642\u0627\u0644\u0628 \u0648\u0631\u062f\u067e\u0631\u0633<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Age-related bone loss. It happens to everyone to some degree or another. But how badly it happens to you can mean the difference between living a stress-free, active life and living in constant fear of falls and bone fractures. If you\u2019re a post-menopausal woman, for example, you have a much higher risk of developing an […]<\/p>\n","protected":false},"author":0,"featured_media":407289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-407288","post","type-post","status-publish","format-standard","has-post-thumbnail","category-lifestyle"],"yoast_head":"\nThe Best Diet For Better Bone Density - Ghanamma.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ghanamma.com\/2017\/07\/31\/the-best-diet-for-better-bone-density\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"The Best Diet For Better Bone Density - Ghanamma.com\" \/>\n<meta name=\"twitter:description\" content=\"Age-related bone loss. 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