‘Care about your bones no matter what your age’

Sat Dec 07, 2013 7:13 am

It is not too late to start caring for your bones. Keeping your bones healthy is a lifelong process. Investing in bone health through proper nutrition and healthy lifestyle choices can make a difference and reduce the risks of diseases such as Osteoporosis.
To keep your support system healthy, we recommend the following:
* Be physically active, weight bearing activities such as brisk walking triggers your body to deposit calcium in your bones and make them stronger and denser.
* Avoid smoking, active or passive, it promotes for bone loss. Alcohol consumption also leads to weak bones.

* As Calcium is the bone builder, consume adequate calcium in your meals. Best sources of Calcium are milk and milk products fortified with Vitamin D. 2-3 cups of non-fat or low fat milk, butter milk or yogurt are recommended per day. Vegetarian options include soy milk and tofu. Other sources of calcium are sardines in bones, fortified cereals, leafy green vegetables and dried beans.
* When ultraviolet light touches your skin your body makes Vitamin D. Since Vitamin D helps deposit calcium in your bones, sun exposure for 20-30 minutes a day, avoiding noon time, is helpful.
* Avoid an excessive intake of caffeine, as this reduces Calcium absorption.
* Avoid an excessive intake of salt as it leads to weak bones.
* Limit your intake of carbonated beverages due to their negative impact on bone density.

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