Foods That Help You Prevent Osteoporosis - Diseases and Conditions Article

By:cbowes

The food you eat will determine the health you have. Having good eating habits is necessary for good health and for preventing osteoporosis.

Here is a list of good eating habits that will help you maintain or improve your bone density.

* Eat less fat
* Eat more fiber
* Eat more calcium rich foods
* Use less salt and sugar

Eat less fat to prevent osteoporosis

Studies have determined that when you have high cholesterol, you have fewer cells that build bones. The building of your bones is a continual process of bone breakdown and bone buildup. If you have more bone breakdown activity than bone build up, you will end up with low bone density.

High cholesterol comes from eating to much saturated fat. So here is where you can improve your bone regeneration by eliminating or reducing these saturated fat containing foods

Eat less meat and look for more lean meats. Turkey has less saturated fat than chicken or beef.

Eat less dairy products such as milk and cheese. These products are high in saturated fat.

Eat more oils that contain omega-3 (fish oil), omega-6 (olive oil) and omega-9 (found in avocados.) Do not cook with these oils since they breakdown at high temperatures creating high levels of free radicals. Cook with coconut oil. This oil does not breakdown at high temperatures. Coconut oil is high in saturated fat but it is a short chain fatty acid, which is good for your health. But, butter has saturated fat that contains a long chain fatty acid, which is bad for you health in excess.

Eat more fiber to prevent osteoporosis

Again by lowering cholesterol, you can improve the density of your bones. Lower your cholesterol by eating more fiber. Most people do not eat enough fiber. The best fiber to eat is in bran, fruits and vegetables - oat bran, rice bran citrus fruits, apples, figs, beans, strawberries, etc.

Eat more calcium rich foods to prevent osteoporosis

Most people need to get at least 1000 mg of calcium every day. Some people need more. To get this amount of calcium, you should take a daily supplement and eat those foods that are rich in calcium - yogurt, fig, tofu, boiled collards, cottage cheese, boiled kale or spinach, broccoli, all dark green vegetables.

Eat less salt to prevent osteoporosis

Eat less salt since salt and calcium compete to get absorbed in the small intestine. If you eat too much salt, calcium will not get absorbed and will be flushed into the colon and out your body. When salt gets into your blood, it attracts water. This causes your kidney to flush this excess water out as urine. When you urinate more than normal, you will be flushing out calcium and minerals that your body needs.

There you have it, a few ideas to start using so you can prevent osteoporosis. Eat less saturated fat, eat more fiber, eat less salt, take a good calcium supplement, and eat more calcium rich food.

Digg del.icio.us Blink Stumble Spurl Reddit Netscape Furl

Article keywords: prevent osteoporosis, osteoporosis, cholesterol

Article Source: http://www.articles2k.com

Rudy Silva is natural nutritionist. To get more tips and information on how to prevent osteoporosis go to:
http://www.preventosteoporosis-now.com

Top Diseases and Conditions Articles
1). Acid Reflux: What You Really Need To Know. By : Tyson J Stevenson The formation of gases and acidic substances in the stomach and its backing up into the esophagus causes severe pain or burning sensation in the stomach and chest area that is clinically known as Acid Reflux or Gastroespohageal Reflux Disease.
2). Alcoholism— What Should I Know About It? By : Geoff Hugh What is alcoholism? Alcoholism is a disease that affects the part of the brain that controls your feelings, the way you make decisions, and the way you act. People with alcoholism cannot control how much they drink. What causes alcoholism? Nobody knows what causes alcoholism. People with parents who have alcoholism have a greater chance of getting the disease.
3). What is Anorexia By : Keith George Self induced emotional eating disorder characterized by persistent loss of appetite is called anorexia. Excessive consciousness toward weight loss, counting calories and excessive exercises can lead to a severe emotional eating disorder called anorexia.
4). Alcoholism Disease Or Not? By : The Source Alcoholism can be given a lot of definitions and all of them stress the fact that there is a terrible disease that involves addiction to spirits. Apart from the physical dependence on alcohol, there are other psychological, genetic and social factors that may play a role in the development of alcoholism. Many social, economic and public health problems are determined by this very serious disease.
5). Hangovers and How to Deal With Them, By : Partybody A health related article that explains hangovers and how to help prevent and cure them.
6). Gastritis Is More Than Indigestion By : Kevin Pederson It is the inflammation of the stomach getting the defense system on roll. It would mean that the stomach is injured and the white blood cells move on the walls of the stomach for help. The inflammation can be caused due to an infection caused by bacterium which can lead to stomach ulcers. Any other injury can also cause such problems.
7). The Demonization Of Genital Herpes By : Christopher Scipio Those of us who have so-called “genital herpes” are caught between a rock and a hard place. On one hand we are ostracized by the minority of the population (about 40%) who don’t currently have herpes simplex in their body, which is bad enough, but more cruelly we are often isolated by our fellow members of the herpes community who have so-called cold sores (heroes simplex 1 of the mouth and face).
8). I am a mouth ulcers By : Ryan Fyfe Although it's not my favorite thing to be in the world, I am a mouth ulcer. My street name is most commonly: canker sore. I've got a fancy name, and that involves painful open sores that will exist in your mouth when the mucous membrane breaks. You might also choose to call me one of these other names: aphthous stomatitis or aphthous ulcer. Now that we have that out of the way.
9). Gall Bladder - A Place For Gallstones By : Kevin Pederson It is a pouch-shaped organ which is an important part of our body and lies next to the liver. It accepts the bile from the liver which is being stored to help digestion.
10). HPV Virus By : Ryan Fyfe Human Papilloma Ciruses (HPV) is a virus that infects humans. Some of the effects of the virus are associated with sexually transmitted diseases (STD's). Over one hundred strains of the virus have been identified by Scientists. Most of these strains are harmless. Some of these strains can produce common skin warts which appear on the hands and feet.

New Diseases and Conditions Articles
1). 5 Easy Tips To Protect Yourself Against Dry Skin By : Joshua Poyoh Our skin can become dry for various reasons. Just following these 5 tips can help you withstand the winter unharmed, and without the cracked, chafed, itchy dry skin that is typical of the season.
2). Yeast Infections: Symptoms & Treatments By : Munya Chinongoza A yeast infection is an infection that is very common. Most people associate a yeast infection with women, but in fact it is common in both men and women alike.
3). Treating Back Pain Effectively By : Darrell Knox So what are the causes of back pain? Back Pain can result in many ways. The following are some of the reasons why back pain occurs.
4). Understanding Coeliac Disease By : Anne Wolski Coeliac disease is a genetic condition that is caused by an inability to digest gluten. Hence the reason that this disease is also known as gluten intolerance.
5). Uncovering The Relationship Between Asthma And Allergies By : David Silva You often hear the terms "asthma" and "allergies" lumped together. But do you know why?
6). Home Remedies For Breast Tenderness By : Kevin Pederson A problem like breast tenderness may arise due to combination of factors like diet, nutrition, water, weight, age, menstrual cycle and fluctuating hormones. Studies conclude nearly three in four women suffer this discomfort at least once in their mature life.
7). Which Is The Number 1 Killer: Cardiovascular Or Heart Disease? By : Joann Cheong Cardiovascular or heart disease is caused by the damaged arteries leading to the heart obstructing the flow of blood that supplies oxygen and other nutrients to the different parts of our body...
8). Alzheimer’s Disease: What Every Family Needs to Know By : Douglas Hardwick Alzheimer’s disease touches the lives of millions of Americans. Today, some 4.5 million Americans suffer from Alzheimer’s, and 1 in 10 families have a loved one afflicted with it. With no cure in sight, it is important for families to arm themselves with information about this devastating disease.
9). Could You Have Asthma? By : Eddy Kong This article explained how to know whether this person could have asthma.
10). Breathe Again With Good Asthma Management Practice By : Dean Caporella Unless you understand the varying degrees of asthma attack then any management plan you have set for yourself can be futile.