| It is normal for the bones to erode as we
| |
| | cottage cheese to get 1000 milligrams.
|
| age. But for some people, the bones
| |
| | You can take the remaining requirements
|
| become so fragile that they break down
| |
| | from supplements.
|
| under the boy's own weight. This causes
| |
| | - Go for maximum absorption: Spread out
|
| hip, spine and forearm fractures. This
| |
| | your calcium supplements throughout the
|
| disease is known as osteoporosis. This
| |
| | day rather than take all at one go. Eat
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| disease is more common amongst women then
| |
| | supplement should be taken with a meal.
|
| men. This is due to the fact that the
| |
| | Doctors recommend you to take the calcium
|
| women have lighter bones and after
| |
| | carbonate which is relatively inexpensive
|
| menopause, they experience rapid bone
| |
| | and is easily absorbed when taken in
|
| loss due to decrease in estrogen. Also
| |
| | divided dosages at the mealtimes.
|
| women opt for heavy dieting in order to
| |
| | - Increase your Vitamin D: Get the
|
| lose weight, where they skip highly
| |
| | maximum protection by consuming 400
|
| nutritious food items. This results in
| |
| | international units of Vitamin D each
|
| the weaker bones in the body. Men too can
| |
| | day, especially if you do not get enough
|
| suffer from this disease if they smoke,
| |
| | sunlight. Milk contains about 100
|
| drink or take steroids.
| |
| | international units of Vitamin D, hence
|
| But there is no need to worry. It is
| |
| | it is recommended that you take four cups
|
| possible for you to slow, stop or reverse
| |
| | a day. But other dairy products like
|
| this bone loss. Though women have used
| |
| | cheese, yogurt etc cannot be taken into
|
| ERT or Estrogen Replacement Therapy to
| |
| | account since they are not fortified with
|
| overcome this problem, you can follow the
| |
| | Vitamin D. But do not exceed the
|
| tips below to overcome or prevent this
| |
| | recommended dosage of 400 international
|
| problem.
| |
| | units since this vitamin is highly toxic
|
| - Build up your bones: It is highly
| |
| | in excess.
|
| recommended that you do aerobic exercises
| |
| | - Eat different types of food products:
|
| for about 20 minutes a day at least three
| |
| | Bones do not contain calcium alone but
|
| days a week. Exercise has been shown to
| |
| | contain an amalgam of boron, zinc and
|
| stimulate bones to lay down new tissues.
| |
| | copper along with other minerals. You can
|
| It is advisable to do the exercise that
| |
| | get these trace elements by eating
|
| you can continue doing over the long
| |
| | variety of fruits, vegetables, nuts and
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| period of time. Walking is the best form
| |
| | other unprocessed foods.
|
| of exercise but you can also choose
| |
| | - Stop smoking: Smoking has been shown to
|
| biking, swimming or aerobics.
| |
| | accelerate bone loss. It accelerates the
|
| - Walk in water: If you have suffered
| |
| | rate at which the body metabolizes
|
| from fracture, walking in water is the
| |
| | estrogen and thus canceling the benefits
|
| best form of exercise. You can do this
| |
| | of ERT. It has been shown to cause bone
|
| exercise three times a week for up to 30
| |
| | loss in men and postmenopausal women too.
|
| minutes a day. The water will support the
| |
| | - Control your medicines: Some drugs have
|
| body weight and ease the stress off the
| |
| | been shown to hasten bone loss. The most
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| bones and joints.
| |
| | common types of drugs are corticosteroids
|
| - Use chair and floor for the exercise:
| |
| | taken for variety of conditions like
|
| Complement water walking by doing some
| |
| | rheumatic, allergic and respiratory
|
| muscle strengthening exercises like
| |
| | disorders, L-thyroxine a thyroid medicine
|
| abdominal curls, shoulder blade squeezes
| |
| | and furosemide which is a diuretic used
|
| and back extensions. You can do these
| |
| | against fluid retention associated with
|
| exercises on the chair or on the floor.
| |
| | high blood pressure and kidney problems.
|
| - Eat calcium: Doctors recommend that you
| |
| | - Avoid fizzy drinks: Cola and other
|
| get about 1000 milligrams of calcium a
| |
| | carbonated soft drinks contain phosphoric
|
| day, even though you have not yet reached
| |
| | acid, which contains phosphorus which is
|
| menopause. If you are not getting an ERT
| |
| | a mineral when taken in excess causes
|
| treatment, increase your calcium intake
| |
| | your body to excrete calcium.
|
| by another 200 to 500 milligrams a day.
| |
| | - Ease salt intake: Excess intake of salt
|
| This means that you can drink a quart of
| |
| | throws the calcium out of the body. Hence
|
| skim milk a day or have two cups of
| |
| | do not include salt more than necessary.
|
| low-fat yogurt or four cups of low-fat
| |
| | Avoid processed and junk foods.
|
