You know that in order to have healthy, strong bones you must incorporate calcium and vitamin D into your diet. But why? What do these two nutrients really bring to the table?
Calcium is necessary for developing dense bones. The mineral helps your blood clot, along with enabling your muscles to contract and nerves to send out impulses. Each person should consume about 1,000 mg of calcium per day – the equivalent of 2 cups of milk, plus 6 ounces of yogurt.
Vitamin D helps to strengthen bones and keep them strong. Those with a lower vitamin D intake tend to have a lower bone density. Most adults need between 400 and 800 international units (IU) per day. Three ounces of swordfish would give you about 566 IUs and 3 ounces of cooked salmon would equate to 447 IUs.
You may be thinking; how do I include these nutrients in my daily diet? You may be surprised to learn that many of the foods you already eat promote bone health. Check out these everyday food items:
Bruce, a Vietnam War veteran, 64, originally injured his back while jumping out of a helicopter during war. What started out as muscle spasms and diagnosed as “weak muscles” was later determined to be more severe. In the meantime, though, Bruce continued his active lifestyle, often trying to ignore the pain. “I would just do some exercises and try to shake it off,” he said. “I went on playing sports and splitting wood by hand.” After tolerating the pain for more than 40 years, the pain eventually grew to affect his everyday life.
“I worked for the United States Post Office,” he shared. “My job was waiting on customers; I was on my feet all day long. Some days, I could barely work. I would prop one leg up on a ledge behind the counter to take the pressure off and then alternate to the other leg.”
Bruce started seeking out medical advice, starting with Veteran’s Affairs. The physician suggested an open back fusion.
Our thoughts are with those affected by the tornado that ripped through Moore, Okla. on Monday, May 20, claiming the lives of 24 individuals, and leaving a 17-mile-long path of destruction in its wake.
This tragedy hits close to home for Laser Spine Institute. Oklahoma City houses part of the Laser Spine Institute family as our surgery center is located there.
For those looking for information about the Oklahoma tornado, visit www.ok.gov/okstrong. To locate loved ones, visit https://safeandwell.communityos.org.
Laser Spine Institute has donated to the American Red Cross to support our Oklahoma City community. If you would like to donate, visit www.redcross.org/charitable-donations. You can also donate $10 via text message by texting REDCROSS to 90999. If you change your mind about your contribution, you can text STOP to 90999. Your contribution will appear on your next cellphone bill.
Our bodies need between 7 and 9 hours of sleep every night to function properly. We hear that all the time. Does getting enough sleep really matter? Or are you just a little more tired the next day?
The next time you’re considering skipping out on some ZZZs consider these reasons why you should get about 8 hours of sleep each night:
Improves your memory. Sleeping doesn’t just revive your body; it stimulates your memory as well. Studies have shown that people who frequently sleep less than 6 hours per night are often more forgetful. So keep your memories and make a point to get some extra shuteye.
There’s always that one thing you think you’d like to accomplish, and, eventually, one day, you’ll do it. At least, that’s what you tell yourself. For many people, running a 5K is one of those floating goals that may or may not be realized one day.
Stop waiting for the “right time,” and start working toward your goals. Here are some tips to get you through your first 5K.
Find a 5K. The first step in completing your goal of running a 5K is to find one. If you are unsure of where to start looking for races in your area, try the Race Finder at Runner’s World Running. You can search for races in or near your town or city. Don’t forget to register for the event!