Did you know that women are more vulnerable to developing osteoporosis than men? This is because the hormone estrogen that is owned by a woman led to the arrival of menstruation, pregnant, breastfeeding, and other events that make calcium on the female body is easy to loose bone faster and porous.
Therefore, keeping bone health is a very important thing. Well, here are some tips for maintaining bone health for women:
The consumption of foods rich in calcium. Calcium is a key nutrient for bone health. A shortage of calcium intake will reduce the bone density and bone will be faster, porous soil. For those of you who are aged 19-50 years of age, the recommended intake of calcium is 1,000-1,200 mg per day. Whereas, for those of you who are aged above 50 years old, which is the recommended 1,200-1,300 mg per day.
You can get calcium intake through milk products (low-fat or low-sugar more recommended), almonds, broccoli, Greens, salmon, sardines, tofu, beans, and so on.
The second tip is to meet the needs of the body's vitamin D to absorb calcium, your body requires vitamin c. If you are between the ages of 19 to 71 years, the amount of the vitamin that is recommended is 600 IUs (International Units) per day, while for those aged above 70 years was 800 IUs.
To obtain vitamin D intake, you could consume fish oil (sardine and tuna), egg yolks, and milk. In addition, Sun also can increase vitamin D intake for your body.
And the last, to do other healthy living patterns, such as regular sports (such as tennis or running), and cut down on cigarettes and alcoholic beverages, as tobacco can weaken bones and alcohol can reduce the body's ability to absorb calcium.
Now that is some tips healthy by maintaining bone health. May be useful and keep healthy.
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