Nutrition
Staying Osteoporosis free with our diet
In this chapter, we will be discussing how we can live an osteoporosis free life with our diet.
People once thought a shrunken, stooped posture was a natural part of ageing, but the real culprit is osteoporosis. The skeleton constantly breaks down and rebuilds itself via cells called osteoclasts and osteoblasts, respectively. However, as we age we tend to lose bone faster than we rebuild it, which decreases the bone density, making it weaker and more likely to fracture/ break.
Osteoporosis is the major underlying cause of fracture in postmenopausal women and the elderly, and it develops silently. It may only be discovered after a fracture which usually involves the hip or the wrist joints, but may involve other joints during a minor bump or fall. Little fractures in the spine may gradually reduce height and also leads to stooped posture.
Osteoporosis can be prevented and its development decelerated through an adequate diet and lifestyle plan.
Foods to include
Calcium rich foods such as; milk, yogurt, anchovies, and sardines.
Potassium rich foods such as; banana, coconut water, tomatoes, and eggplants.
Phosphorus rich foods such as; poultry, nuts and legumes, fish, and eggs.
Vitamin C rich foods such as; oranges/tangerines, limes/lemons, and bell peppers.
Vitamin D rich foods such as; salmon, sardines, and mushrooms.
Vitamin K rich foods such as; cabbage, avocado, and lettuce.
Foods to avoid
Sodas and caffeine rich drinks
Red meat and meat products
Processed foods
High fat diet and fast foods
Highly salted foods
Lifestyle modification
Going for walks, especially early morning for that early morning sunshine Vitamin D, jogging, skipping and other weight bearing exercises may help preserve the bone density.
Moderation of alcohol and cessation of cigarette smoking cannot be over looked.
In conclusion, many of the conditions we blame on old age have very tangible ways of being avoided in our youth. Let’s not wait till it’s too late; let us change our lifestyles and diets now, so that we can continue to easily get up and go when our youth begins to depart.
The writer Dr. Bernice Korkor Asare is the CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail: holistichealthconsultgh@gmail.com
Ingredients
-2 cups of cooked rice
-Oil
-2 pounds of fresh lobsters
-1/2 tablespoonful of grinded ginger
-1/4 teaspoon salt
-1/2 onion
1 cup frozen peas
-3 large carrots
-3 eggs
-3 tablespoonful of soy sauce
-2 tablespoonful of diced green onions
Preparation
-Cut lobsters into bite-sized pieces and toss for 2minutes.
-Put a saucepan on fire and add a tablespoonful of oil.
-Stir in diced onion, garlic, peas, carrots and other vegetables.
-Add rice and stir to coat. Stir occasionally until rice is warmed through.
-Add soy sauce to the rice and stir well
-Remove from heat and serve.
Benefits of Lobsters
Snack (Baobab drink)
Ingredients
-Condensed milk
-5 tablespoonful of honey (optional)
-1 teaspoonful of flavour (vanilla or strawberry essence)
Preparation
-Place 2 tablespoonful of baobab powder in a bowl and mix with water.
-Set mixture aside for it to dissolve properly.
-Sieve the baobab mixture to remove lumps and fibre for a smooth drink.
– Add honey or sugar, milk and flavour to your taste.
-Best served chilled.
By Linda Abrefi Wadie
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Lobster is a nutritious seafood that provides several health benefits. It is rich in protein, vitamins, minerals and healthy nutrients that support the proper functioning of the body.
– Builds and repairs body tissues: Lobster is rich in high-quality protein, which helps build muscles and repair damaged tissues.
-Supports brain health: It contains vitamin B12, which helps maintain healthy nerves and supports proper brain function.
Strengthens the immune system: Lobster contains zinc and selenium, minerals that help the body fight infections and protect cells.
– Promotes healthy bones: It provides phosphorus and some calcium, which contribute to strong bones and teeth.
–Supports heart health: Lobster contains omega-3 fatty acids, which may help support cardiovascular health.
–Prevents anaemia: Its vitamin B12 and iron content help the body produce healthy red blood cells.
–Supports thyroid function: Lobster contains iodine, which the thyroid gland needs to produce hormones that regulate metabolism.
–Helps maintain healthy skin: Its protein and zinc contribute to skin growth, repair and maintenance.
Supports energy production: Vitamin B12 and other B vitamins help the body convert food into energy.
Helps maintain healthy muscles: Its protein and potassium support muscle function and maintenance.Health.com
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