The keys to strong, healthy bones as you age begin with calcium, calcium, and more calcium! You just can’t get enough as you get older. Diet alone won’t do it, so you’ll need to discuss supplements with your medical professional.
One of the best forms of calcium supplements contains eggshells. You’ll find it in discount and specialty stores. Eggshell calcium is easily digested and absorbed.
Calcium citrate can be pricey, but it’s easy on the stomach. It’s best absorbed when taken with food.
Calcium carbonate contains more calcium that does the citrate and is among the least expensive options. It may be taken on an empty stomach. These calcium supplements come in large, hard-to-swallow pills and in chewable form. Recently, concerns have arisen about metal contamination in this form of calcium.
Diet plays an important role in preventing osteoporosis, or thinning of the bones. Along with the extra calcium supplements, try to include servings of calcium-enriched orange juice, non-fat milk or yogurt in your daily diet. Your diet should also be rich in magnesium and Vitamin D. Fruits and vegetables contain many of the vitamins your body needs for strong bones. Five servings daily of a variety of different-colored fruits and vegetables are recommended. Dark green, leafy vegetables like spinach are excellent sources of calcium. Your diet should also include adequate protein. Avoid extra salt. High salt intake increases urinary calcium loss. Soy contains tons of calcium and appears to enhance bone density. Ask your medical professional before adding vitamin supplements to your diet.
Limit caffeine in your diet. Caffeine encourages the body to excrete calcium.
Don’t smoke! Smoking cigarettes can cause bones to become thinner and weak.
Osteoporosis leads to fragile bones and increases the risk of fractures. This condition affects both men and women. Physical activity, another necessary component to prevent osteoporosis, should be a daily part of your life.
Because bones get stronger when stressed and weaker when not used, it stands to reason that weight-bearing exercise will be effective at increasing and maintaining bone mass. Plus, regular exercise will improve balance and help prevent falls. Experts suggest that at least 30 minutes daily of moderate to intense physical exercise is needed. Walking, running and weight-bearing exercise are all good activities to strengthen bones.
Follow all these suggestions, and you will have done your best to prevent osteoporosis and improve your overall bone health.
