Please remember that this video is not intended to provide you medical advice.
It is for educational purpose only. If there is an emergency please call an ambulance or go to
the nearest emergency department. Now, let’s talk about Vitamin D
You can get vitamin D from sunlight exposure, fatty fish like salmon and mackerel,
and fortified foods like cereals and orange juice. If you're not getting enough sun or vitamin D from
your diet, supplements may be necessary. A daily intake of 600-800 International
Units is generally recommended for adults. Watch my other video about Vitamin D here.
Magnesium The recommended daily intake of
magnesium depends on the age and gender. Adults need more than children
Males need more than women. During pregnancy and laction the
woman needs more Magnesium For adults,
a reasonable intake is around 400 mg per day. Here is a list of some food sources of magnesium:
1 ounce of almonds contain 80 mg of magnesium ½ cup of boiled spinach contains 80
mg of magnesium ¼ cup of roasted
peanuts contain 60 mg of magnesium ½ cup of cooked black beans contain
60 mg of magnesium. There are many other
excellent sources of Magnesium. But remember only 40% of the
dietary magnesium is absorbed by the body. Watch my other video about Magnesium here.
Vitamin K You can find this very important Vitamin
in slafy greens, broccoli, and Brussels sprouts I also have another video that I explain why
Vitamin K is important to our bones. Don’t worry if you don’t remember all
these details. All you have to do is to maintain a well-balanced diet rich in fruits, vegetables,
whole grains, lean proteins, and healthy fats. This provides a variety of nutrients important
for overall health, including bone health. Just as important as what to include in your
diet are the foods to limit. Avoid Excess Sodium:
High-sodium diets can lead to calcium loss in the urine. So, try to limit your intake
of processed and salty foods. Avoid Caffeine and Alcohol:
Both caffeine and alcohol can interfere with calcium
absorption and should be consumed in moderation. Now, I could not end this video without mentioning
exercises. If you have a sedentary lifestyle, then the Calcium, Vitamin D, Magneium and Vitamin
K will not reach their full potential. You do need to move these bones to make them stronger.
Watch my other video of exercises for osteoporosis.
And I also have another video about how to prevent falls in seniors. Watch it here.
In conclusion, maintaining strong bones is crucial for overall well-being, especially if you have
osteoporosis. A balanced diet rich in calcium, vitamin D, magnesium, and vitamin K, along with
other bone-healthy habits like regular exercise, can help you manage this condition effectively.
That's all for today's video! I hope you found this information
on bone health and nutrition helpful. If you enjoyed this video, don't forget
to like, share, and subscribe for more health-related content.
Until next time, take care of your bones and stay healthy!
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