Educate yourself on how to have strong bones and keep ailments like osteoporosis away.
Loss of bone density can strike anyone, at any age. Even some athletes have not escaped this ailment. But if you take the proper care and measures, you don't have to deal with this unwelcome condition worsening in your old age.
So, the sooner you start caring for your bones, the longer will they support you.
High Calcium: Best Defense Against Osteoporosis
Take a diet high in calcium. Some of the most effective sources of the mineral are non fat and low fat dairy products. There is ample amount of calcium in dark leafy green vegetables such as spinach, kale and collard greens, almonds and calcium-fortified juices and cereals.
It's better to get your calcium from food rather than supplements because food provides you with other critical nutrients as well.
Some Steps to Keep Your Bones Happy
1. Get plenty of calcium by eating or drinking low fat dairy products. You can take calcium supplements too.
2. Get enough vitamin D, through exposure to sunlight or supplements
3. Eat a diet rich in vitamins and protein.
4. Get enough weight-bearing exercise like lifting weights. Climb the stairs whenever you can and often.
5. Smoking and excessive alcohol use should be avoided if you care about your bones.
6. Take specific medication to prevent bone loss and to keep them strong.
For women aged 19-50, the suggested daily calcium allowance is 1,000 milligrams per day, where as for women who are 51 or above, it's 1,200 mg per day.
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