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How to prevent osteoporosis?
By admin | November 7, 2007
As a result of aging, and some other factors our bones begin to lose mass, and osteoporosis develops. The good news there is a way to prevent the occurrence of osteoporosis. There are two ways to combat the loss of bone mass. Proper food and exercise.
Successful prevention should start as soon as possible, as early as adolescence, or even in childhood. Adequate nutrition is your basic weapon against osteoporosis. You have to watch what are you eating. People often start doing that in their forties, but that will not protect you as much as you need.
What kind of nutrition do we need to prevent osteoporosis? First of all your nutrition must be healthy and balanced. Your bones and your overall health are your responsibility, and the best way to accept that responsibility is by eating foods that can help prevention of osteoporosis.
Calcium rich foods
Calcium is important for your muscles, your nervous system, and very important for the health and strength of your bones. Almost all calcium that you take in is stored in your bones and its strongly recommended to eat calcium rich foods so your bones could be strong in your later years.
Diary products are the main source of calcium, milk and cheese should be a major part of your diet as those products are a reliable source of calcium. Except diary products you should also consider eating fish because of its impact on bone quality among other things.
Milk: A weapon against osteoporosis
Depending on your age your daily calcium intake must be between must be between 500 mg and 1500 mg (children and pregnant women 2000 mg each day!). If you are for some reason unable to meet these requirements you should consult your doctor, and maybe consider taking calcium supplements.
Vitamin D
Besides Calcium, vitamin D is extremely important for the prevention of osteoporosis. Vitamin D shouldn’t be left out of your diet, as it helps transport calcium to your bones. Recommended daily Vitamin D intake is 400 to 600 IU of vitamin D each day. Foods such as milk and eggs contain sufficient quantities of vitamin D, and our bodies produce their on when exposed to sunlight. So you should get out sometimes on a sunny day.
Exercise
Keep moving people, and add some weight on your bones. Studies have shown that you must keep yourself active to prevent osteoporosis, especially if you are not a child anymore. Weight lifting is also helpful, and playing sports like soccer or basketball.
Topics: Men's Health, Nutrition, Physical Health, Women's Health | No Comments »
