Bone density becomes more important as we age. Some people's bones become so brittle that a fall can lead to a fracture. The challenge, of course, lies in figuring out how to maintain healthy bone density. Good bone density is easier to maintain if you consume food rich in vitamin C and calcium, Super food plus is a great product for you, you can read more about Super food HERE. Healthy foods packed with vitamins and nutrients may not be as pleasing to your taste buds as other less nutritious alternatives, but they are still an essential component of a balanced diet. So let's get down to how you can increase bone density yourself by changing your eating and lifestyle habits.
WARNING!!!
One cup of coffee innocent looking that is taken daily causes 1.4% of bone calcium loss per year in women after 50 years of age. That's 14% in ten years!
Fast food contains a lot of phosphate. All carbonated drinks contain phosphates. Read the ingredients on the packaging. As the level of phosphate increases, the level of calcium in the blood decreases. Red meat, processed meat, cheese, instant soups and French fries contain a lot of phosphate. The loss of calcium is caused by an imbalance in the intake of nutrients. If you add to the above reasons for calcium loss from bones such things as smoking, alcohol, steroids such as cortisone and prednisone (even when used as skin ointments), birth control pills, thyroid supplements, high use of refined salt, foods too rich in proteins, vitamin A or D tablets, antacids containing aluminum and antibiotics of the tetracycline type, you get very strong factors that cause osteoporosis (loss of bone mass).
Load up on fruits and vegetables rich in vitamin C
Vitamin C from fruits and vegetables is important for the production of collagen, which ultimately facilitates the development of stronger bones. Bone health problems can also be the result of alcohol and/or caffeine intake, long periods of physical inactivity, stress and lifestyle problems. At the very least, you should consume at least 3-5 servings of vegetables and fruits - every day - just to reach the "recommended" 90 mg of vitamin C per day, to avoid scurvy. But in reality, each person needs much more to maintain a healthy body. Keep in mind that this vitamin is water soluble, meaning the body will eliminate the excess if increased doses are taken as a supplement. Examples of foods rich in vitamin C include camu camu, acerola, broccoli, kiwi, black currants, bell peppers, most citrus fruits, and Brussels sprouts.
Increase your natural calcium intake
1. Drink a sufficient amount of clean non-carbonated water every day. We recommend that you drink verified spring water or purchased still water, which is less evil than that from the tap, or that you get a reverse osmosis filter. Along with clean water, you can also drink freshly squeezed juice or herbal tea (chamomile or mint or ginger...). Completely avoid teas that are diuretics: nettle, dandelion, bearberry, green tea...and coffee... To get an accurate calculation of how much fluid you need to drink, divide your body weight by thirty (kg of body mass: 30 and that's the minimum). For example, if you have 60 kg :30= 2L. So, you should drink 2 liters of water throughout the day. This example is given only if it is winter, spring or autumn, if it is summer the fluid intake should be increased.
* If you sleep or often stay in a room where the air is dry, you can dehydrate
*If your skin is dry after a shower, this happens due to chlorine contained in the city water, a great solution is to buy a shower filter with activated carbon
If you have a small urination at night and it deprives you of normal sleep, drink the last water until 18, 17 or even 4: 00.
2.Exercise at least 3x a week (sweat during training)
Do strength exercises, cardio (aerobic)training and stretching exercises.
3. Breakfast in the morning: a variety of seasonal organic fruit, sunflower seeds (not fried nor salty, sunflower is an excellent source natural magnesium), whole wool, full-bodied sesame and optional chia or pumpkin seeds...) and a handful of nuts (almonds or walnuts or hazelnuts or cashews or peanuts (unsalted)), 5-8 tablespoons of peeled oats or buckwheat that has been left overnight in a cup (500 ml) of water. In the morning, strain and rinse well and then mix with the other ingredients. Cereals are not cooked! Or dvopek without synthetic additives and sugar. You can season the fruit salad with a spoonful of honey, agave syrup or almond spread or the like and, if desired, a little ground cinnamon.
4-5 hours after breakfast lunch: a variety of seasonal organic raw vegetables with sunflower seeds (unroasted threads salty, sunflower is an excellent source natural magnesium), whole wool, full-bodied sesame and if desired chia or pumpkin seeds...) and a handful of nuts (almonds or walnuts or hazelnuts or cashews or peanuts try to find in the shell), boiled legumes, beans or lentils or chickpeas or peas or green beans or broad beans (if you lose weight increase portion of some legume in a vegetable salad) and cooked grain (wheat or hulled oats or barley or rye or buckwheat or millet...). The salad can be seasoned with cold-pressed olive oil, raw garlic 8 to 12 cloves (for even stronger immunity, blood purifier and clean blood vessels), onion, avocado (if you are losing weight, increase the proportion of avocado (2-3 pieces) in the vegetable salad) and spices (rosemary, basil, hot pepper, thyme, oregano...).
For dessert, eat a healthy combination of nuts or seeds with honey.
4-5 hours after lunch dinner: only fruit with a handful of nuts (almonds or nuts or hazelnuts) or if you feel a lack of energy dinner should be the same as breakfast.
Mandatory : during meals do not drink any liquid only after 1-2h
4.Rest enough and on time (no later than 21:00 h in winter or 22:00 h in summer) and in complete darkness. If you're not completely dark in the room where you sleep, get a sleep blindfold. The link can be obtained at the DM. If you have trouble sleeping, let someone massage you before going to bed and increase the amount of physical activity during the day.
5. Daily exposure to sunlight for 1 hour a day due to vitamin D. If you have sensitive skin, gradually sunbathe and use common sense. Being in the fresh air every day, outside the city where air is most often polluted, and such air can reduce the absorption of vitamin D.
6. Avoidance of all poisons (coffee, green tea, black tea, cigarettes, drugs, chemicals, alcohol, refined sweets, carbonated drinks...). If you get a headache when you stop drinking coffee, you should increase your fluid intake by 0.5L or even 1L + of course your minimum that you should drink every day (see item no. 1) and the headaches disappear very quickly. If it is difficult for you to give up coffee, drink Divka grain coffee and similar.
Coffee Video:
1 part. https://www.youtube.com/watch?v=66OhVqbi_So
2.part https://www.youtube.com/watch?v=rUOvXEmkAbo
Interesting fact: One cup of innocent-looking coffee taken daily causes 1.4% of bone calcium loss per year in women over 50 years of age. That's 14% in ten years!
Fast food contains a lot of phosphate. All carbonated drinks contain phosphates. Read the ingredients on the packaging. As the level of phosphate increases, the level of calcium in the blood decreases.
7. Avoidance of meat, fish, eggs, all dairy products (especially avoid pork, rabbit, shellfish, crabs, squid, octopus, cuttlefish, seafood, sushi...) and of course refined food.
Interesting fact: red meat, processed meat, cheese, instant soups and French fries contain a lot of phosphate. As the level of phosphate increases, the level of calcium in the blood decreases.
For more information on dairy products, see:
Part 1 https://www.youtube.com/watch?v=_4Du-nnjV3I
Part 2 https://www.youtube.com/watch?v=eI5v5ibw1Pw
Part 3 https://www.youtube.com/watch?v=_4Du-nnjV3I
For more information on meat, see :
Part 1 https://www.youtube.com/watch?v=HjPTk2f7do4
2dio https://www.youtube.com/watch?v=BcVNI781WWc
For more information on fish, see:
https://www.youtube.com/watch?v=xdDTfX5yh9g
What to eat as a substitute for foods of animal origin :
1.part: https://www.youtube.com/watch?v=0h8XNBO-mpI
2.part: https://www.youtube.com/watch?v=dVh5eyNxpf0
3.part: https://www.youtube.com/watch?v=_3GI7Khrl2A
8. Maintain personal hygiene, wash every night. After touching the animal, wash your hands. Do not put anything on the skin that is not edible (creams, make-up, lipsticks, deodorants, antiperspirants, etc.) and maintain personal hygiene with natural soap and 100% natural hygiene supplies.
9. Find a job that fulfills you and makes you happy and make an effort to improve interpersonal relationships (forgive all people who have offended you or harmed you).
10. To put your life in God's hands every day through prayer in the solitude of your room and not to worry about things you have no influence on. If you haven't, start researching the meaning of your existence, what happens after death, why there is so much evil on planet earth... By finding these answers, you can improve the quality of your life.
We suggest you take a look at: https://www.youtube.com/watch?v=NYc_RVnjVDg&list=PLgCvyJI_bD3lzs9cDa1eBe8DiIk2KOQy5
If you add to the above reasons for bone calcium loss such things as smoking, alcohol, steroids such as cortisone and prednisone (even when used as skin ointments), birth control pills, thyroid supplements, high salt intake, food protein-rich foods, vitamin A or D tablets, aluminum-containing antacids, and tetracycline-type antibiotics give you very strong factors that cause
