Nutrition for the Skeletal System - KORE Fit Living
Your Skeletal System's Response to Exercise. Your doctor will be able to prescribe bone-boosting medication if needed. Five Functions of the Muscular System. Smokers will not develop maximum bone loss, the amount of bone tissue in the skeleton. Therefore, it's important to eat a diet that contains adequate levels of this mineral. About the Author Leslie Truex has been telecommuting and freelancing since
Why Is the Skeletal System Important?
This is especially true for people over age 40, when natural bone replacement slows down. Milk, cheese and other dairy products contain calcium. Broccoli, kale, sardines, salmon, Brazil nuts, almonds, oranges and calcium-fortified foods are good sources of calcium as well. The American Academy of Orthopedic Surgeons indicates that getting 1, mg of calcium through diet alone may be difficult and therefore suggests a vitamin supplement as well. Eat foods with vitamin D to assist in calcium absorption.
Adults need 15 mcg of vitamin D a day. Foods with vitamin D include dairy, eggs, fatty fish such as salmon or tuna and fortified orange juice and cereal. Exposure to the sun triggers vitamin D synthesis to produce vitamin D, as well.
Perform at least 30 minutes of weight-bearing exercise at least twice a week. Building muscle increases bone density to build healthy bones and prevent osteoporosis. You don't necessarily need weights or equipment to build muscle. Pushups, squats and planks strengthen muscles over most of the body. As you get stronger, using dumbbells increases the resistance to maintain your strength. Avoid smoking and drinking.
Discuss potential side effects of medication with your doctor. Some medicines can weaken bones and increase your risk of osteoporosis. Your doctor will be able to prescribe bone-boosting medication if needed.
Wear your seat belt when driving and a helmet when using a motorcycle. Calcium It's widely known that consuming dairy products like yogurt and cheese is good for your skeleton. Most of the bony benefits that come from dairy's rich calcium content. As the cement that builds the foundation of your bones, calcium is also needed for other bodily functions like muscle contractions.
If you don't get enough from your diet, then your body leeches the calcium stored in your bones. In addition to dairy, good sources of calcium include green leafy vegetables, broccoli and almonds. Adults should aim for 1, mg of dietary calcium per day.
Magnesium More than half of the magnesium stored inside your body is found in your skeletal system. But the Office of Dietary Supplements adds that many people don't reach their daily magnesium target of mg for men and mg for women.
Magnesium is crucial for healthy calcium metabolism. Sources of dietary magnesium include fatty fish, soy, whole grains, yogurt and potatoes. Vitamin D Vitamin D is crucial for skeletal system health, as it boosts your body's absorption and utilization of calcium. Adequate blood levels of vitamin D also prevent the loss of calcium in the urine. People who are dark skinned, live in the Northern Hemisphere or avoid sunlight are at high risk of vitamin D deficiency.
Adults should aim for IU per day. Besides supplements and sunlight, sources of vitamin D include seafood, mushrooms, dairy and vitamin D fortified orange juice. Omega-3 Fats Omega-3 fatty acids from foods like oily fish and flaxseeds are well known for their anti-inflammatory properties. A study on animals in the June "Prostaglandins, Leukotrienes and Essential Fatty Acids" found that a diet rich in omega-3 fats boosted bone formation by reducing inflammation, which interferes with the activity of cells called osteoblasts that create new bone tissue.