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