Take care of your bones during your diet

• April 19, 2024

Losing weight generates many benefits in the health and quality of life of people with obesity, because they reduce cholesterol levels, blood pressure; however, many diets can damage bones.

A study of Rutgers University It suggests that after six weeks of dieting, women's bones do not absorb calcium correctly as those that are not in a strict eating plan.

In the research, the authors detailed that the type of food can make the bones vulnerable and cause decalcification, despite the fact that food supplements are taken.

So, how can women take care of bones in a dietary plan to lose weight, especially when dairy products are suppressed? According to information published in The Huffington Post , you can follow the following steps:

1. How much calcium do you need? You must identify the amount of calcium your body needs daily.

2. Correct absorption of calcium. In order for your body to acquire the necessary mineral you should take some sunbathing or ingest foods with vitamin D such as cod liver oil.

3. Avoid caffeine Excess coffee, energy drinks and soft drinks do not allow adequate calcium assimilation.

4. Read the labels. Some products have different amounts of calcium. Choose the one that most closely matches your needs.

5. Choose foods rich in calcium and low in calories. Cottage cheese, yogurt and partially skim ricotta cheese are low-calorie sources of calcium, and can be mixed into smoothies, pastas, soups.

On the other hand, exercise or physical activity is an important part in the strengthening of bones, mainly to prevent osteoporosis. And you, how do you take care of your bones?