Having
a strong frame is essential to your overall health and it doesn't matter what
your age is.
it's never too early, or too late, to take
care of and protect your bones.
Teens and twenties:
Your Body Continues To Build Bone Mass Through Your
Twenties. Bone Is Like A Bank Account; Now Is Time To Deposit As Much As You
Can.
Do:
Get 2-3 Servings Of
Low-Fat Dairy A Day For Calcium, Vitamin D And Protein, All Important For
Healthy Bones. Teen-Friendly Ways To Get Dairy: Smoothies, Caffeine-Free
Lattes, Flavored Milks, String Cheese.
Eat Plenty Of Fruits And
Vegetables, Especially Those High In Vitamin C Like Oranges, Strawberries,
Broccoli And Red Peppers. Vitamin C Helps Collagen Production, Which Provides
The Structure For Bones.
Don’t:
* Drink too much soda, coffee or alcohol.
* A little is OK, but they are all associated weaker
bones when consumed in excess.
* Diet
Eat healthfully but avoid extreme dieting, which can rob bones of important nutrients.
Thirties and forties:
Your body stops building bone at about thirty, so now's the time to work
on keeping your bone “savings”
Do:
Supplement Your Diet. In Addition To Your Basic
Multivitamin Take A Separate Bone Supplement That Contains Calcium, Vitamin D,
Magnesium And Vitamin K, All Critical For Bone Health. Take It Separately From
Your Multivitamin For Better Absorption.
Include Nondairy Calcium Sources: Dark-Green Vegetables
(Spinach, Bok Choy, Collard Greens, Kale), Beans And Soy. They Also Have Other
Bone-Essential Vitamins And Minerals Like Vitamin K, B Vitamins And Magnesium
Don’t:
*Be Sedentary
In Your Thirties And Forties Life Has Many Demands And
Activity Often Falls By The Wayside. Weight-Bearing Exercise Like Walking Is
Key For Bone Maintenance.
Fifties and sixties:
Once you pass
menopause, estrogen levels drop and so does bone mass. Now is time to minimize
your losses.
Do:
·
Get Enough Healthy Protein
Higher Protein Is Associated With Less Bone Loss. There Is
Evidence That Soy Protein And Walnuts May Be Particularly Bone-Sustaining
Choices. Also Include Fish At Least Twice A Week.
* Get A
Bone Scan.
* Increase Calcium And
Vitamin D Supplement Amounts. Your Need About 300 Mg Calcium More A Day Than
Premenopausally, And You Need Twice The Vitamin D Because Your Body Doesn’t
Absorb And Make It As Well.
Don’t:
·
Get too much salt
Sodium can trigger calcium
excretion. Aim for no more than 2300 mg a day. Eat mostly fresh, unprocessed
foods, and choose low-sodium varieties of canned and frozen foods.
