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