Bone disorder is one complaint that can be annoying, especially in the elderly. To prevent that from happening, the following tips to have healthy and strong bones.
The possibility of women experience bone loss or osteoporosis is greater than men. By applying a diet containing adequate nutrition and appropriate exercise can reduce the risk.
Although at first glance seems as harsh and permanent organ, but actually the bone is a living tissue that include blood vessels, nerves and bone marrow.
As the living tissue, the bone would improve his condition regularly. A disturbance in the process of improvement and growth of bone, even the smallest ones, will increase the risk of fractures when doing daily activities.
Two nutrients essential for strong bones are calcium and vitamin D. Calcium will support the structure of bones and teeth, while vitamin D will maximize calcium absorption and supports bone growth.
That's where the importance of the intake of these nutrients from the outset. The adequacy of these nutrients will help prevent osteoporosis that can cause brittle bones to fracture.
Calcium intake for adults up to age 50 is 1,000 milligrams per day, while vitamin D is needed about 200 IU. After age 50, the intake should be added that 1,200 mg of calcium and 400-600 IU of vitamin D per day.
Some calcium-rich foods as part of healthy living tips strong bones are milk, cheese, nuts, tofu and green vegetables. In addition, also consume other foods that are fortified like bread from fortificated flour and others.
For foods high in vitamin D to support strong bones, such as eggs, fortified cereals, and some types of fish (e.g. salmon, sardines and mackerel). Apart from food, vitamin D is primarily derived from the sun.
Formation of bone goes up to the 20s. After the age of 35 years, along with the aging process, your bones lose bone mass. However, if the physical activity done regularly, bone loss can be slowed.
To build and maintain strong bones, necessary physical activities or exercise that focus on muscle strengthening and exercise with weights.
2 comments
When you think about getting healthy, what comes to mind first? If you are like most Americans, you first think about losing weight.
http://www.bluesupplement.com/womens-multivitamin/
As the living tissue, the bone would improve his condition regularly. A disturbance in the process of improvement.
http://www.bluesupplement.com/womens-multivitamin/
EmoticonEmoticon