In the absence of reserves, the body gets energy from the bones and muscles. To strengthen them, it is advisable to include foods that provide calcium, such as dairy products or vegetables, in the diet. When losing weight, harmful deficiencies can be generated for the organism. We have all raised the need to lose weight on numerous occasions. Whether for reasons of health or because we are physically not comfortable with that fat accumulated in the stomach or hips, it is common to set a weight loss plan. However, did you know that losing weight can negatively affect the health of your bones?
Of course, the situation of each person can be different; everything will also depend on the speed with which we lose weight. We give you all the information so that you have it in mind, and you submit to proper diets always taking care of your health.
Going up and Losing Weight: A Problem for the Bones
According to an article in the National Osteoporosis Foundation, losing weight and, specifically, those weight fluctuations throughout our lives, directly affects the density of bones. In other words, little by little they become more fragile. For what is this? Many people maintain the false belief that, when losing weight, we stop subjecting the bones to that excessive load, which can weaken them. Although this data is not entirely wrong, we must take into account many other factors:
- It is necessary to lose weight gradually and little by little: If we follow very restrictive diets, what the body does in the absence of reserves is to obtain energy directly from the bones, cartilage and muscles.
- We must maintain a balance through a balanced diet: The consequences for bone health can be more serious when we undergo diets in which we dispense with any type of calorie.
- Optimal nutrient levels must be maintained: If we consume no calories and very few proteins, the calcium level in the body and, in turn, vitamin D decreases immediately. Even estrogen levels.
- If a woman is already in menopausal age, the effects will be even more serious: As a consequence, the loss of bone density increases.
The Risks of Too Restrictive Diets
Miracle diets, as you see, do not exist. It is common for many people to lose a considerable weight after undergoing a very restrictive diet. This gives them a first joy when they see how, suddenly, they can enter into carvings that they had long since abandoned. Now, any restrictive diet has consequences for health that we have to take into account. These are some of the most important:
- Decay the mood.
- The lost weight is usually recovered in a very short time.
- Affect the intestinal health, as well as the strength of the bones.
Every diet should be personalized, taking into account the age and physical characteristics of each person.
“The advice of doctors and nutritionists will always be very useful”.
How to Lose Weight without Affecting the Health of Your Bones?
As we have mentioned, the ideal thing before submitting to a diet of weight loss on our own is that we ask advice from experts. It is not the same to be 20 years old than 60, nor is it the same to have diabetes as to be a smoker. Each person has some particularities; not all of us will be equally useful recommendations that, for example, a friend offers us, no matter how good it has been. Now, there are some basic guidelines that we must always respect so that our bones do not lose density. Therefore, do not forget to apply these simple tips in every diet that you decide to put into practice.
Sunbathe 20 Minutes a Day
Something so simple and elementary can do a lot for our health. Avoid the hours of maximum intensity, but do not spend a day without taking “your bathroom light.” Try sunlight to give your legs or arms. In this way, you help your body to obtain and settle the necessary vitamin D, which will not only take care of the health of your bones, but will enable other basic processes in your body. During the winter months, you can check with your doctor about the possibility of taking vitamin D supplements.
Covers your Daily Doses of Calcium
Before menopause, women need about 1,000 mg of this mineral per day. Then, between 1 500 mg and 2,000 mg each day. To reach these healthy levels, it is possible to take supplements. To do so, the ideal is to divide the shots at various times throughout the day, because it is common to absorb only a small amount of calcium and lose the rest. As for food, calcium is not only found in dairy products. Do not forget that all green leafy vegetables are excellent sources of this mineral.
Only two Cups of Coffee a Day
We know that you love coffee and that you cannot spend a day without it. And, of course, it’s an excellent way to start the day, to get clear and, in addition, to take care of the liver. However, always try not to overdo it. The reason? Coffee, as well as sodas and sugary drinks, decreases bone mass.
Yes to the Onions
Onion is a food rich in trace elements and minerals. Among other properties, it contains 20 milligrams of calcium per 100 grams. So … Why not include it in our salads? By way of conclusion, it should be noted that the benefits of weight loss – whenever it is advisable – are several; not only does it have a positive effect on the organism, but it also produces emotional well-being in the person, who sees his or her self-esteem enhanced.
However, this process must always be carried out in compliance with certain parameters, in order not to affect the health of your bones and other body functions. Therefore, always consult a specialist before starting a diet.
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