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How To Prevent Bone Loss: Ways to avoid Osteoporosis

Updated on July 21, 2018
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Crystal Concepts is a hub written and managed by a certified yoga and Pilates teacher with a Diploma in Exercises and Sports Science.

1. Eat Right

Good eating habits such as having the right mixture and amount of nutrients are directly related to the prevention of osteoporosis in both men and women.Most people think that only women suffer from this disease,this far from the truth. Although women are more likely to develop osteoporosis, men also suffer from bone density loss from this preventable disease.

Following this simple substitution table will do wonders for your optimum calcium intake:

For breakfast

1. Use calcium-fortified milk instead of water with your cereal and oatmeal.
2. Drink plenty of calcium-fortified Fruit juices.

For lunch

1. Eat yogurt as your dessert
2. Choose milk instead of soda
3. Add cheese to your sandwich.

For dinner

1. Add macaroni and cheese to your tomato soup.
2. For dessert,eat pudding made with milk or frozen yogurt.

2. Ensure enough calcium intake!!

But for the lactose intolerant or are not accustomed to dairy products from the list below:

1. Whole grains – brown rice, oats, corn, barley, buckwheat, wheat, rye

2. Vegetables – broccoli, carrots, spinach, lettuce, onions, celery, string beans, artichoke, summer squash, endive, cucumbers, asparagus, peppers, parsley, sprouts, and tomatoes

3. Beans – split peas, lentils, kidney beans, navy beans, chickpeas, black beans, white beans, soy beans, and tofu

4.Nuts and seeds – sunflower, sesame or pumpkin seeds

5.Water – 8 glasses a day

Recommended Daily Calcium Allowance Table

1. Infants up to 1 year old babies :(400-600mgs/day)
2. 1-10 years old :(800-1200mgs/day)
3. 11-24 years old :(1200-1500mgs/day)
4. Preganant or Lactating women : (1200-1500mgs/day)
5. For men 25-65 years old : (1000mgs/day)
6. For women 24 years and above : ( 1200/day)

3. Control your sodium and protein intake

Unregulated sodium and protien intake can decrease your calcium intake by interfering with its absorption.

Recommended Daily Sodium Allowance is up to 2000mgs/day
Recommended Daily Protien Intake is up to 0.08 grams/kg of body weight

4. Get enough Vitamin D

 Enhance calcium absorption and optimal bone maintainance by walking in the early morning sun for at least 15 minutes. It will do wonders for your body.

5. Avoid Alcoholic drinks

  Alcoholic drinks can disrupt the calcium balance and absorption by suppressing new bone formation.

6.Stop Smoking

Smoking decreases the body's ability to absorb calcuim and it also lowers estrogen levels in women. This will lead to bone density loss and it can trigger early menopause in women.

7. Exercise

 
    Engaging in moderate exercises like tai chi or even walking for 10-15 minutes will do wonders as exercise boosts the body's ability to absorb calcium and strengthens bone.

 

© 2009 Shanti Rose

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    • ceholmes profile image

      ceholmes 

      9 years ago from Chicago

      thanks for listing the daily gram requirements. That's really important!

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