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Calcium and rest: two important matters for fitness

© Soumy Ana

There are two important things you should never neglect especially if you workout: calcium and rest.

Scientists have determined that getting 1,000 milligrams od calcium a day makes bones grow denser. (People over 50 should get 1,500 milligrams up to those scientists.) Too much protein, on the contrary, would weaken the bones. Eskimos have been found to have 10 to 15% lower bone density than the US average citizen because they eat mostly protein and fat. This is indeed a big difference. People who have a diet heavy on meat and dairy products with great calcium intake have weaker bones than people eating soybeans and grains instead even though they have less calcium intake.

We need 50 grams of protein per day because body breaks proteins into amino acids, then uses the acids to build muscles and other tissues. Proteins can be found in meat or beans. Any excess stays in the bloodstream because amino acids make acidic blood. It reaches for calcium, drawing it from the skeleton to neutralize the acid. Amino comes from specially meat and milk.

You can get 330 milligrams of calcium from a calcium fortified orange juice (1 cup); 324 milligrams of calcium from sardines (3 ounces); 150 milligrams of calcium from 6 figs (half a cup); 75 milligrams of calcium from almonds (10 ounces) or 90 milligrams of calcium from tortilla (10 inch flour).

Avoid sodium because it forces the skeleton to give up calcium. Avoid burgers, potatoe chips, etc.

It is recommened to eat 15 milligrams of iron daily(30milligrams for pregnant women). Iron can be found in lean read meat, spinach, eggs, whole grains, grapes, apple juice, potatoes and legumes. Vitamin C improves iron absorption.

Sleep evenly between workouts. If you lost a night's sleep, it is better you skip your workout. If you want to sleep soundly, do not workout before going to bed since it increases your body temperature up to six hours after exercising, which could wake you up and give you a restless night. Sleep no more than eight hours but sleep enough. Get up every day at the same time. Be active during the day. Avoid alcohool since it disrupts the second half of the night and increases snoring. Keep room temperature at 60-70 degrees Fareinheit. No coffeee or tea after six PM because they are caffeinated beverages. Sleep depravation (less than eight hours straight sleep) have be found to cause impaired psychological performance: loss of attention, memory, concentration, judgement, motivation and mood stability. It has been found that sleep depravation can impair psychomotor functioning: reaction time, reduced capacity for strenuous physical activity and performance.