{"id":992030,"date":"2022-03-24T10:54:00","date_gmt":"2022-03-24T08:54:00","guid":{"rendered":"https:\/\/www.freevia.gr\/?p=992030"},"modified":"2022-03-26T14:19:54","modified_gmt":"2022-03-26T12:19:54","slug":"bone-mass-low-fat-and-8-glasses-of-water-a-day","status":"publish","type":"post","link":"https:\/\/www.freevia.gr\/en\/bone-mass-low-fat-and-8-glasses-of-water-a-day\/","title":{"rendered":"Bone mass, low fat and 8 glasses of water a day"},"content":{"rendered":"\t\t
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Bone mass<\/b><\/strong>, the risk of fractures and general bone health with the prevention and treatment of problems such as osteoporosis are directly linked to adequate dairy consumption.<\/p>\n

 <\/p>\n

But what is really going on; how much are calcium levels affected by dairy consumption and how can we improve our bone health<\/b><\/strong>?<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Increase bone mass naturally<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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First of all, to increase bone mass we need to consume sufficient vitamin D<\/b><\/strong>. The natural ways to consume vitamin D are through sunlight or foods such as fish (salmon, cod, swordfish), eggs, mushrooms.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\tVitamin D is essential for the homeostasis of calcium in the bones. In this way vitamin D will maintain muscle mass and bone density.\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Nutrition and osteoporosis<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Freevia\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Of course we do not forget the essential nutrient that is calcium. We find it in abundance in dairy products <\/b><\/strong>(milk, yogurt, cheese, kefir, creams) or in the bones of small fish<\/b><\/strong>\u00a0(such as sardines, anchovies or shrimp) and green leafy vegetables<\/b><\/strong>,<\/b><\/strong>\u00a0such as spinach.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dairy products <\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Dairy is an excellent combination of 1) protein <\/b><\/strong>needed to keep bones healthy, 2) calcium<\/b><\/strong>, 3) vitamin D<\/b><\/strong>, 4) phosphorus <\/b><\/strong>which contributes to good calcium levels, and 5) probiotics<\/b><\/strong>, which have been shown to help with calcium absorption and bone metabolism.<\/p>\n

If you are one of those guys who want to cut of sugar for the week or more, but have a sweet tooth, Freevia Stevia is a product just for you and your baking.<\/p>\n

You\u2019 ll need:<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Protein<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Adequate protein intake<\/b><\/strong>\u00a0is important for maintaining bone structure. The global organizations for osteoporosis recommend 1-1.2g\/kg\/day of protein with 20-25g<\/b><\/strong>\u00a0being of high biological value. Foods that provide the body with protein of high biological value<\/b><\/strong>\u00a0are meat, poultry, fish, dairy, eggs.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Exercise<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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To achieve good bone mass we seek frequent physical activity<\/b><\/strong>. Walking and aerobic activity is recommended, e.g. Cycling or climbing, for 30 minutes daily as a mild form of exercise. Mild exercise<\/b><\/strong>\u00a0slows the rate of bone density loss. In addition, resistance exercises 3 times a week for about 45 minutes for 2-3 sets and 8-10 repetitions per set in the workout are also recommended.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Freevia\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Freevia\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Freevia\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\tThe most effective way to improve bone health is a combination of aerobic exercise and strength training.\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Low fat and calcium<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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As dairy products are the best source for calcium<\/b><\/strong>, it is recommended to consume them frequently. Of course, the consumption of full fat dairy products yields a lot of calories, fats and more specifically saturated fats that are detrimental to cardiovascular health and increase the risk of obesity. Low fat dairy products<\/b><\/strong> (such as Light Sheep Product<\/a> or Light Goat Cheese for Toast<\/a>) contain the same calcium, phosphorus and are not nutritionally deficient, except in fat.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Why joint hydration is important<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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We should not forget that our body’s water is also present in our joints<\/b><\/strong>. It makes up 10-20% of the joints but decreases dramatically with age.<\/p>\n

 <\/p>\n

What are the functions of water in terms of our joints? Water flows between the pores of the joints, regulates the thickness of collagen, helps exchange calcium and generally contributes to minerals and collagen.<\/p>\n

 <\/p>\n

Good hydration of the whole body with sufficient water and fluids (through other drinks, juices, teas, soups and juicy fruits and vegetables) will enhance their health. It has been shown that good hydration helps energy flow better to the bones <\/b><\/strong>and reduces vibration and the risk of fractures during falls. It is therefore recommended to follow the guidelines of 8 glasses per day of fluids, mainly water.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\n\t\t\t\t\t\"Alexandra\n\t\t\t\t<\/a>\n\t\t\t\n\t\t\t
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\n\t\t\t\t\t\t\tAlexandra Kontodimou\t\t\t\t\t\t<\/h6>\n\t\t\t\t\t<\/a>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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Dietitian-Nutritionist MSc
\nNutrition Home, Tsimiski 71, Thessaloniki
\nwww.nutritionhome.gr<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Bone mass, the risk of fractures and general bone health with the prevention and treatment of problems such as osteoporosis are directly linked to adequate dairy consumption.   But what is really going on; how much are calcium levels affected by dairy consumption and how can we improve our bone health? Increase bone mass naturally…<\/p>\n","protected":false},"author":3,"featured_media":992041,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[92],"tags":[],"yoast_head":"\nBone mass, low fat and 8 glasses of water a day<\/title>\n<meta name=\"description\" content=\"How does bone mass relate to the low-fat diet and the hydration that 8 glasses of water a day gives us?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.freevia.gr\/en\/bone-mass-low-fat-and-8-glasses-of-water-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bone mass, low fat and 8 glasses of water a day\" \/>\n<meta property=\"og:description\" content=\"How does bone mass relate to the low-fat diet and 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