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Health and Fitness

Bio Statement

If you are sedentary through all or some of your activities of daily living, then one of the first things you need to do is get moving. Even just a little brisk walk can help, as long as you don't overdo it. Just ten minutes each day is enough to help improve your bone health and bone density. Even just twenty minutes a few times a week can help. By doing this, you are making sure that your metabolism is working at its optimal level. And when your metabolism is working at its optimal level, the rate of absorption of nutrients into your body, particularly calcium, increases.


When you eat food with Vitamin D, phosphorus, and calcium, the rate of absorption of these nutrients into your bloodstream increases. So too does the rate of bone loss. If you take calcium alone but don't exercise, then you can only absorb calcium by drinking milk or taking in foods that contain it. You can't absorb it from exercise, because no matter how vigorously you exercise, your heart has to work at a faster pace to get the same amount of oxygen into your blood. You can only benefit from eating foods rich in Vitamin D and phosphorus if you also eat lots of other nutritious foods.


The kinds of food you should avoid, particularly when you are trying to improve your bone strength, are starchy foods like breads and cereals. They are not good for your body, even if you aren't overweight. They cause bloating, and you also have to be careful about what you eat after you eat them. Too many carbohydrates before you exercise causes your body to release insulin, which leads to fatigue. Eating foods containing too much starch before exercising leads to an increase in insulin levels.