Healthy Bones Mean a Better Life!
Submitted by: Steve Klein
Osteoporosis is a condition that is very common in women over the age of 50 which makes bones brittle and thin. The National Osteoporosis Foundation estimates that nearly 44 million people in the United States either have osteoporosis or are at risk of contracting this disease. However, measures can be taken early in life to reduce your risk.
If you are a teenager under the age of 19, a diet that includes lots of produce and provides adequate protein which includes at least 1,300 mg. of calcium would be a good start. Good choices would include low fat or non fat dairy products as well as calcium enriched foods. You should also take a 200 IU Vitamin D supplement to help your body absorb the calcium.
Exercise is also a very important factor in maintaining good health and. Walking or running for 30 minutes at least three times a week helps build bone density in young women. Bigger bones are stronger and help reduce the risk of osteoporosis.
Women from 20 to 49 years old should include at least 1,000 mg of calcium tin their diet along with a Vitamin D supplement of 400 IU if you feel you are not getting enough through your diet. Continue to build and maintain your bone density with 30 minutes of aerobic exercise and add in a little strength training for tone. All of these steps will help you maintain strong bones and keep osteoporosis at bay.
Are you already over 50? If so, you need to continue to exercise regularly, increase your daily calcium intake to 1,200 mg. and make sure you are taking in 800 to 1,000 IU of Vitamin D daily.
Here are some additional steps you can take to lower your risk:
• Always eat a diet rich in calcium and Vitamin D
• Exercise at least 30 minutes a day three times a week or more
• Limit the amount of salt in your diet
• Don’t drink more than one soft drink, particularly a cola drink, each day
• Don’t smoke
• Limit your alcohol consumption to no more than 1 or 2 drinks a day
When you reach age 50, ask your doctor to do a bone density screening, especially when you reach menopause. You will know where you stand with regard to your risk of getting osteoporosis.
At www.mrinsuranceofmaryland, we offer many health tips to assist our clients in their quest to maintain their good health. We are full service, no charge, and we represent you…not the carrier. For a free quote visit us on the web or call us at 866-654-4844.
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