Variety How to Prevent bone loss

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IN under normal circumstances, a person will lose 0.9 percent of the bones each year. However, in women after menopause at age 40-50 years, there will be 2-4 percent bone loss per year due to declining estrogen.

While the men, will occur at the age of 50-60 years with the occurrence andropause due to reduced testosterone. Consider some ways to prevent bone loss, the following:

adequate calcium consumption

To meet calcium needs, keep in mind that food products eaten. One good source of calcium is milk. Two glasses of milk a day is able to meet the body's need for calcium. Calcium is also found in soy beans, green beans, and other nuts.

Many of exposure to vitamin D

This vitamin is capable of maintaining bone health with how to increase the absorption of calcium from the digestive system, and reduce the discharge of the kidney. Normal requirement of vitamin D per day is 400 mg. Apart from sunlight, vitamin D can also be obtained from foods such as fish (salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.

Routine exercise

Sports that can be done to train the bone is to do a sport that provides compressive force on the bone, loose style, and style twist. The style may stimulate bone growth so that bones become healthier. You can try it with cycling, jogging, walking, or up and down stairs.

Always healthy living />
In addition to calcium, vitamin D, and exercise, would be better if you try to live a healthy life by stopping smoking. Cigarettes, coffee, alcohol, tea and soft drinks can inhibit calcium absorption. Instead, eat nutritious food that meets 4 healthy 5 perfect.

(Koran SI / SI Newspapers / FTR)