David Busker
Member
Even though your body makes bone cells more rapidly than it degrades existing bone when you're young, your bone mass increases. Around age 30, the majority of individuals reach their peak bone mass. Following that, you continue to shed possibly a bit more bone density than you gain as a result of bone remodelling. How much bone mass you have by the time you turn 30 and how quickly you lose it afterwards determine how prone you are to develop osteoporosis, a condition that makes bones weak and brittle. Hence the more bone you have "in the bank" and the higher your peak bone mass, the less likely it is that you will develop osteoporosis as you get older. best drink for women's bone health
Include plenty of calcium in your diet: The Recommended Dietary Allowance for adults is 1,000 milligrams (mg) of calcium per day for women and men aged 19 to 50 and 51 to 70, respectively. The dosage has been increased to 1,200 mg per day for people who are 71 years of age and older. Include vitamin D in your diet: To absorb calcium, you need vitamin D. The recommended daily allowance (RDA) for adults is 600 (IU) of vitamin D. For adults 71 years of age and older, the suggested daily intake rises to 800 IU. Sunlight helps the body make vitamin D. Ask your doctor about supplements if you're unsure whether you're getting enough vitamin D.
Make time for exercise in your daily routine: You can strengthen your bones and slow bone loss by engaging in weight-bearing exercises like walking, running or cycling, and climbing stairs. Steer clear of substance abuse: Avoid smoking. Avoid consuming more than one alcoholic beverage per day if you're a woman. Men should ideally limit their daily alcohol intake to no more than two drinks.
The most densely packed sources of calcium are found in dairy products. Tofu, spinach, kale, broccoli almonds, fortified orange juice, and canned fish with soft bones are additional sources of calcium (like sardines and salmon) and good food for osteopenia. Additionally, vitamin K supports strong bones. Leafy greens and cruciferous vegetables contain this vitamin. Fresh, raw spinach in a cup will provide more than enough. A large serving of boiled broccoli or Brussels sprouts will also work.
Include plenty of calcium in your diet: The Recommended Dietary Allowance for adults is 1,000 milligrams (mg) of calcium per day for women and men aged 19 to 50 and 51 to 70, respectively. The dosage has been increased to 1,200 mg per day for people who are 71 years of age and older. Include vitamin D in your diet: To absorb calcium, you need vitamin D. The recommended daily allowance (RDA) for adults is 600 (IU) of vitamin D. For adults 71 years of age and older, the suggested daily intake rises to 800 IU. Sunlight helps the body make vitamin D. Ask your doctor about supplements if you're unsure whether you're getting enough vitamin D.
Make time for exercise in your daily routine: You can strengthen your bones and slow bone loss by engaging in weight-bearing exercises like walking, running or cycling, and climbing stairs. Steer clear of substance abuse: Avoid smoking. Avoid consuming more than one alcoholic beverage per day if you're a woman. Men should ideally limit their daily alcohol intake to no more than two drinks.
The most densely packed sources of calcium are found in dairy products. Tofu, spinach, kale, broccoli almonds, fortified orange juice, and canned fish with soft bones are additional sources of calcium (like sardines and salmon) and good food for osteopenia. Additionally, vitamin K supports strong bones. Leafy greens and cruciferous vegetables contain this vitamin. Fresh, raw spinach in a cup will provide more than enough. A large serving of boiled broccoli or Brussels sprouts will also work.