BY LIANA SMITH
DID YOU KNOW?
Why do I have osteoporosis?
- Low intake of foods high in calcium
- Inactivity (not undertaking regular exercise)
- Limited time in the sunlight, therefore reduced levels of vitamin D
- Extreme dieting; which may intefere with nurtisious foods and can result in low body weight
- High alcohol intake
- Age (this is the most common cause because older you get, the more bone loss you are likely to have)
How can I prevent osteoporosis?
STEP 1: Exercise
Exercise is an important step in the prevention of osteoporosis. Exercise increases the size, strength and capacity of our muscles. However it must be regular and ongoing for a proper benefit. It is important to exercise all throughout your life and some exercises for bone strength include weight bearing exercises and progressive resistance training.
To get the most out of the exercise you do it must:
- Be regular
- Progress over time
- Be varied
- Be performed in short, intensive bursts
People who are more elderly might benefit more in balance and mobility exercises, which can help reduce falls. It is estimated that around 6% of falls result in a fracture, so an important part of bone health is preventing falls.
STEP 2: Eat the right food
Calcium isn't the only thing you need for strong bones. You also need to eat food that is low in sugar (contains less than 140mg/serving), sodium (contains less than 10g/serving), caffeine, alcohol and rich in bone building materials. These include:
- Calcium- Calcium rich foods have a big role in the prevention of osteoporosis. Dairy foods contain at least 10 essential nutrients including protein, carbohydrate and vitamins (A, B12 and riboflavin).
Eating foods rich in B vitamins (Folate, Vitamin B6, Vitamin B12) is also important because they reduce homocysteine- an inflammatory factor associated with thinning bones.
Here are some excellent recipes to start you off:
- Backing sheet
- 2 cups/500mL shredded Swiss
- 1 cup/250mL chopped, cooked turkey
- 1 tbsp/15mL finely chopped onion
- 1 tbsp/15mL finely chopped celery
- 1 tbsp/15mL finely chopped parsley
- 1 tbsp/15mL all-purpose flour
- ½ tsp/2mL salt
- 3 eggs
- 1 cup/250mL half-and-half (10%) cream
- 1unbaked pie shell (9-inch/23 cm)
- 1 tbsp/15mL grated Parmesan cheese
1.Preheat oven to 190°C
2. In a medium bowl, toss together Swiss cheese, turkey, onion, celery, parsley, flour and salt.
3. In a large bowl, beat eggs lightly; gradually stir in cream. Add cheese and turkey mixture; stir to combine. Pour into pie shell and place shell on baking sheet. Sprinkle with Parmesan cheese.
4. Bake in preheated oven for 30-35 minutes, or until knife or toothpick inserted in center comes out clean.
TIP: This dish also tastes great made with chicken.
Find more about this recipe at:
Black Bean Burgers
Cooking and preperation time: 30 min
- 1/2 Tbsp chili powder
- 1/2 Tbsp Olivado Avocado Oil
- 3 cloves organic garlic, minced
- 1 can black beans
- 2 tsps garlic powder
- 1 cup chopped onion
- 4 Tbsps flax seed, ground
- 1/2 medium green bell pepper, diced
- 2 large organic eggs
- 1 tsp ground cumin
- Preheat oven to 190 degrees C, and lightly oil a baking sheet. Prepare oven.
- In a medium bowl, mash black beans with a fork until thick and pasty. Mix finely chopped bell pepper, onion, and garlic into mashed beans.
- In a small bowl, stir together egg, chili powder and cumin. Stir the egg mixture into the mashed beans. Mix in flax seed until the mixture is sticky and holds together.
- Divide mixture into four patties.
- If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Find more about this recipe at:
STEP 3: Soak in the sun!
- "ABC Health & Wellbeing." How much sun do you need?. N.p., n.d. Web. 16 Nov. 2013. <http://www.abc.net.au/health/thepulse/stories/2006/04/05/1609208.htm>.
- "Bone Friendly Recipes." International Osteoporosis Foundation. Web. 11 Nov. 2013. <http://www.iofbonehealth.org/bone-friendly-recipes>.
- "Home / / Bone Up With These Delicious Recipes." Healing Gourmet. Web. 11 Nov. 2013. <http://healinggourmet.com/article/bone-up-with-these-delicious-recipes-822>.
- "Juvenile Osteoporosis." Juvenile Osteoporosis. Web. 11 Nov. 2013. <http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Juvenile/juvenile_osteoporosis.asp>.
- "KidsHealth." Osteoporosis. Web. 11 Nov. 2013. <http://kidshealth.org/kid/grownup/conditions/osteoporosis.html#cat20158>.
- "Osteoporosis." Welcome to Nutrition Australia. Web. 11 Nov. 2013. <http://www.nutritionaustralia.org/national/resource/osteoporosis>.
- staff, Mayo. "Definition." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 June 2013. Web. 11 Nov. 2013.<http://www.mayoclinic.com/health/osteoporosis/DS00128/DSECTION=symptoms