Nutrition For Healthy Bones

Unhealthy diets and sedentary lifestyles are the major cause of health problems related to the skeletal system. Osteoporosis , which is a skeletal disorder characterized by low density and overall deterioration of bone tissue, is a growing health problem worldwide. It affects women in particular and the reason for this is mostly the menopause. In Bulgaria, every third woman is with low bone density, and every fifth with osteoporosis.

The main source of the body to maintain healthy bones is calcium. It comprises about 1.5-2% of the human body, as 99% of it is present in solid tissues, mainly in the bones, and 1% is found in the blood and extracellular fluids. Human bones are constantly transformed while the body extracts a small portion of calcium and replaces it with a new one. Therefore it is very important to provide sufficient quality calcium in the body.

The main recommendation of the World Health Organization (WHO) for obtaining the required calcium is the consumption of larger quantities of dairy products due to the high content of calcium in them. But the problem of low bone density is not in the quantities consumed calcium, but in whether calcium is absorbed properly and that the bones are fully regenerated with it.

Clinical studies of "Harvard - Nurses Health Study" show that dairy products have little or no benefit for the bones. The results of studies over 72,000 women for a period of 18 years show that consumption of milk does not protect women from osteoporosis. Just the opposite. The low protein and fat diet significantly facilitates the absorption of calcium. Doubling proteins in food increases by 50% the loss of calcium in the urine. While the body breaks down proteins, it causes acidity in the blood. To neutralize it, the body draws calcium from the bones.

Therefore , the larger amounts of a protein is consumed, the more calcium is extracted from the bones. Also, after the milk is subjected to heat treatment, minerals in it are ionized and the effect of alkaline becomes acidic. This leads to the formation of stones, muscle weakness, inflammation of the gastrointestinal tract and other conditions. The more toxins accumulate due to eating of large amounts of acidifying foods such as dairy and meat products, the more weakened the endocrine system in the body. If you purify and regenerate the glands, calcium absorption will improve significantly.

In order to properly absorb the calcium it needs magnesium. In fruits and vegetables, calcium and magnesium are in the correct ratio and so calcium is absorbed fully. Dark green leafy vegetables are very rich in calcium, magnesium and flavonoids. These include broccoli, cabbage, watercress, lettuce, seaweed and more.

In cow's milk for example, calcium is much more than magnesium. As a result, a ratio of less than 10% of this calcium is absorbed by the body. Calcium supplements that people take are also not an adequate solution for its absorption. Nature has given natural organic calcium in plants , in a synergistic formula that your body can absorb fully. Many other calcium-rich products are: sesame seeds, almonds, brazil nuts, dried figs, dates. Almost all fresh and raw fruits and vegetables contain calcium, which will ensure adequate intake of the body. The more alkaline the body, reaching the necessary acid-base balance (80/20), the more quality and absorbable calcium reaches the bones.

For the absorption of calcium, an important role is played by vitamin D and K. Only 10-15 minutes of exposure of the body to the sun each day will fill the need of vitamin D in the body. So naturally you can get vitamin D3 and save money from buying supplements. Vitamin D3 is also found in sunflower and mandarins. Vitamin K is found in green leafy vegetables, mostly in cabbage.

Recommendations of Health Center Vita Rama for healthy bones diet for all groups, from 0 to 101 years:

• purification of the body over a period of 3 to 20 days every season and subsequent correct feeding and nutrition. You should not miss the fresh and ripe seasonal fruits and vegetables. There is no harm if, for such a period of time, a person consumes only fruits, vegetables and juices from them.

·         Let the main groups of food in the daily menu are: 60-65 % fruits and vegetables, 10% sprouts, seeds and nuts, 10% steamed vegetables, 10 -15% grains and beans, 5 % fats. We recommend a maximum 2-3 times a week to consume animal products in the right combination - only 1 type of animal product with a green salad.

·         Excluding any animal products for a period of time. This can range from 2 to 6 months in a year. The aim is to allow the body to be unloaded and to regenerate and strengthen the bones.

·         Eating these foods highest in quantity and quality absorbable calcium : watercress , Chinese cabbage, dandelion , turnips, arugula , okra, broccoli, green beans, parsley, lettuce, oranges, raisins, mandarins, kiwi, blueberries, kelp , almonds, brazil walnut, sesame, amaranth, quinoa and others.

·         Movement exercise and spending more time in nature.

Healthy nutrition that Health Center Vita Rama prescribes, provides bone health by gathering qualitative and absorbable calcium, vitamin D and K and the required alkaline environment for the body. All the people who have problems with bones, especially women and the elderly, may benefit from environmentally friendly diet and enjoy a full long life.