Women begin to experience bone loss as early as their 30s. This continues on indefinitely, creating problems with mobility as they age. Brittle bones in the elderly make them prone to accidents like bone breakage. Prevent osteoporosis by cultivating healthy habits today.
Bones need stimulus to get stronger. Lifting weights is one of the best ones you can do to trigger bone development. When the body notices that you are doing activities that require greater bone mass, it will adapt to provide you with what you need. Just be sure to start small to be on the safe side then increase the weights as you go along to avoid plateaus. Activities like jogging, dancing, walking, and sports that involve jumping also help build strong bones.
Consume food items that are rich in calcium such as dairy products, certain fish, and green leafy vegetables. Drink a glass or two of milk every day according to your tolerance. Eat salmon and sardines. Cook meals with broccoli, kale, turnip greens, Chinese cabbage, and the like.
If you don’t have access to these food items or certain dietary restrictions prevent you from eating them, then consider increasing your calcium intake through supplementation. Calcium tablets are fairly cheap and convenient to take. Be careful not to take too much or it might lead to constipation. Take Vitamin D supplements as well to make it easier for the body to absorb the calcium.
Limit Alcohol and Caffeine Intake
Alcohol and caffeine are known to cause reduced calcium levels in the body. Try to limit consumption of these drinks. This can be hard to coffee lovers but it is an important step in ensuring good bone health for the future. Caffeine does not need to be completely eliminated from the diet. A vast reduction will suffice. For instance, those who regularly consume three cups a day may trim it down to one. Look for alternative drinks to have instead when you are craving for it.
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