For strong bones and prevent osteoporosis

For bones, the bones, and Ware Tfaja, powerful
For strong bones and prevent osteoporosis
Suffered eight million women in the United States only from osteoporosis. Although the bones do not start weakened significantly even after the age of menstrual cycle stopped, what you're doing (or not Valuation) in their twenties, thirties, and forties have a major impact on the strength of your bones in the subsequent years. If you Tqterban of menopause or have, should adopt healthy habits that can help you protect your bones.Look for your age group to learn how to avoid osteoporosis, when're visiting the doctor, and any foods will help you get the recommended amount of calcium per day.20-29 yearsThese are the last years for which the body build new bone, so they are very important. A critical first step must should be doing now is to quit smoking, which intervenes directly in the bone formation.Diet and fitness: You need 1,000 milligrams of calcium each day. Aim to eat 3 calcium-rich foods at least, in addition to the extension in the days that do not eat these foods. Do a diet and exercises puts some effect on your bones, such as walking, jogging, dancing, tennis, aerobics. Swimming and cycling. Go in at least three sessions a week, each session 30 minutes.Visit a doctor: If I suffered from anorexia or amenorrhea (the absence of your period for a few months) ask your doctor a bone density test.Intelligent food: orange or grapefruit juice fortified with calcium (300 to 350 mg per 8-ounce serving). With calcium, Sthsali vitamin C, folate, potassium, and a large number of chemicals preventive phytochemicals, less than 110 calories.30-39 yearsArrived Ktltk bone amounting to peak and your goal for this decade that Taatmski those density through a healthy lifestyle.Diet and fitness: more women in this age group receive the recommended half Milligrams (1,000 mg); Take a supplement if you do not like commitment to a specific menu. Your life may be more complicated, but try to maintain exercise. "If you stop, bone density Stvkadi earned.Visit your doctor: If you eat any of stimulants such as steroids? You need to make a bone density test.Intelligent food: mild white cheese that contains twice the amount of calcium (200 mg per half cup). Regular white cheese a bad source of calcium. But half a cup of this subsidized version provides the same amount of calcium Kthelthe cup milk, at 80 calories.40-49 yearsYou can lose 1 percent of bone from the spine each year during this decade. For this you need to be diligent.Diet and fitness: in addition to continuing calcium intake (still 1,000 mg), you must do to add weights to exercise, to help strengthen the muscles around the bones.Visit a doctor: If you experience menopause early, you should think about getting a bone density test; you are at greatest risk of osteoporosis injury if I passed the enactment of interruption of the session in the average age of 51 years.50 years and olderBone loss accelerates at menopause; and you can lose up to 20 percent of the bone density in the five years to the first seven.Diet and fitness: calcium requirements rise to 1,200 milligrams; so you must add a further stake of calcium-rich foods or accessory. If تبدئي not exercise Sports weights earlier, now is the time. Lift light weights because it will help to strengthen and protect your bones from landslides, and this is a serious threat as a progressive age.Visit a doctor: Ask a bone density test, if your stock of minerals low, your doctor may suggest taking hormone replacement therapy (estrogen) or Ralexvin. This will reduce the risk by 30 to 50 percent.