Preventing Osteoporosis
1. Get Enough Calcium Intake- Determine Your Calcium Requirements. Adolescents require 1000mg of calcium daily, adults require 800mg/day, the elderly requires 1000mg/day, while pregnant or lactating women require 1000mg/day of calcium.
- Eat Calcium-Rich Foods. Dairy products such as milk, cheese and yogurt are excellent sources of calcium because they contain high amounts of calcium that are easily absorbed by the body. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol. Some calcium-fortified soy beverages may contain as much calcium as milk. If you're lactose intolerant, consider vegetables like broccoli, lentils and beans, and fish products containing bones like canned salmon and sardines for your calcium needs.
- Restrict Excess Salt and Caffeine Consumption. There is evidence to suggest that calcium loss through the urine is increased by the consumption of excess salt and caffeine. Therefore, it is advisable to keep the intake of salt and caffeine to a minimum.
2. Get Enough Vitamin D
- Vitamin D3 Increases Calcium Absorption. Sunshine is the best source of vitamin D. Get at least 30-60 minutes of sunshine a day.
3. Exercise Regularly
- Resistance & Weight-Bearing Exercises. Resistance exercises such as weight-lifting and weight-bearing exercises such as jogging and dancing stimulate your bones to grow stronger.
- 20 Minutes, 3 Times a Week. Exercise at least 3 times a week for 20 minutes are good enough for improving bone and general health.
4. Avoid Smoking and Drinking
- Say No to Smoking. Smoking causes bone loss and early menopause in women. If you're a smoker, quit now.
- Say No to Excessive Drinking. Excessive alcohol consumption reduce bone formation and impedes calcium absorption.
