Quick tips: Building strong bones
- Look beyond the dairy aisle.
You can get calcium from sources besides dairy foods. Calcium-rich non-dairy foods include leafy green vegetables and broccoli, both of which are also great sources of vitamin K, another key nutrient for bone health. Beans and tofu can also supply calcium.
- Get your vitamin D.
Vitamin D plays a key role along with calcium in boosting bone health. Look for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. Some people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northern U.S., or have little exposure to direct sunlight. If you fall into these groups, ask your physician to order a blood test for vitamin D.
- Get active.
Regular exercise, especially weight-bearing exercise such as walking or jogging, is an essential part of building and maintaining strong bones.
- Be careful about getting too much retinol (vitamin A).
Don’t go overboard on fortified milk, energy bars, and breakfast cereals, all of which can be high in bone-weakening vitamin A. Many multivitamin makers have removed much or all retinol and replaced it with beta-carotene, which does not harm bones.
- Help your kids build strong bones.
Youth and young adulthood is the period when bones build up to their peak strength. Helping youth lead a bone-healthy lifestyle—with exercise, adequate calcium, and adequate vitamin D—can help them keep strong bones through all their adult years.
0 Reasons to Avoid Drinking Soda
- The Sugar! – A single can of soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar, especially in liquid form, skyrockets the blood sugar and causes an insulin reaction in the body. Over time, this can lead to diabetes or insulin resistance, not to mention weight gain and other health problems. Soft drink companies are the largest user of sugar in the country.
- Phosphoric Acid -Soda contains phosphoric acid, which interferes with the body’s ability to absorb calcium and can lead to osteoporosis, cavities and bone softening. Phosphoric Acid also interacts with stomach acid, slowing digestion and blocking nutrient absorption.
- Artificial Sweeteners– In diet sodas, aspartame is used as a substitute for sugar, and can actually be more harmful. It has been linked to almost a hundred different health problems including seizures, multiple sclerosis, brain tumors, diabetes, and emotional disorders. It converts to methanol at warm temperatures and methanol breaks down to formaldehyde and formic acid. Diet sodas also increase the risk of metabolic syndrome, which causes belly fat, high blood sugar and raised cholesterol.
- Caffeine– Most sodas contain caffeine, which has been linked to certain cancers, breast lumps, irregular heart beat, high blood pressure, and other problems.
- The Water– The water used in soda is just simple tap water and can contain chemicals like chlorine, fluoride and traces of heavy metals.
- Obesity– Harvard researchers have recently positively linked soft drinks to obesity. The study found that 12 year olds who drank soda were more likely to be obese than those who didn’t, and for each serving of soda consumed daily, the risk of obesity increased 1.6 times.
- Extra Fructose– Sodas contain High Fructose Corn Syrup, which obviously comes from corn. Most of this corn has been genetically modified, and there are no long term studies showing the safety of genetically modified crops, as genetic modification of crops has only been around since the 1990s. Also, the process of making High Fructose Corn Syrup involves traces of mercury, which causes a variety of long term health problems.
- Lack of Nutrients– There is absolutely no nutritional value in soda whatsoever. Not only are there many harmful effects of soda, but there are not even any positive benefits to outweigh them. Soda is an unnatural substance that harms the body.
- Dehydration– Because of the high sugar, sodium and caffeine content in soda, it dehydrates the body and over a long period of time can cause chronic dehydration.
- Bad for the teeth– Drinking soda regularly causes plaque to build up on the teeth and can lead to cavities and gum disease.
- A child’s risk of becoming obese increases by 60% with each additional sugary beverage consumed daily.
- Children who drink carbonated sugary beverages have almost double the risk of dental cavities.
- Drinking just one 20-ounce bottle of a sugary beverage per day can result in gaining 25 extra pounds per year.
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