Make sure you are getting adequate daily amounts of calcium and vitamin D.
For teen girls, 1,300 mg of calcium per day is recommended to achieve an optimal peak bone mass. For women between the ages of 19 and 70, 1,000 mg is recommended. If you are 71 years of age or older, 1,200 mg of calcium is recommended for you each day. Daily vitamin D intake should be 600 IU for teens and women up to age 70, and 800 IU for those over age 70. Since vitamin D is difficult to come by in a typical American diet, vitamin D supplements may be recommended. If you are lactose intolerant, vegetarian, have experienced menopause or have a condition that negatively affects the absorption of these nutrients, your physician may recommend a vitamin D and calcium supplement.
Eat a healthy, well-balanced diet.
Choose a variety of foods that are nutrient-dense, which tend to be whole foods, versus processed foods. Other nutrients like vitamin K, vitamin C, magnesium, zinc and protein help in building strong bones, ensuring adequate bone health. Be sure to include dairy, lean meat, fish, leafy greens and citrus fruits into your diet for plenty of these nutrients. Calcium and vitamin D filled lactose-free products, along with fortified soy beverages and orange juice, exist on the market as healthy alternatives.
Exercise can help slow down the process of bone loss as you age and will help improve your muscle strength and balance. Weight-bearing activities tend to promote the preservation of bone, such as walking, light weight lifting, jogging, hiking, stair climbing, or your favorite sports like tennis. Gardening and heavy housework also count as weight bearing exercise.
Lead a healthy lifestyle.
Habits such as smoking and excessive alcohol consumption have a negative effect on your bone mass. If you smoke, try to quit or cut back. If you drink alcoholic beverages, do so in moderation. Moderate alcohol consumption is one beverage per day for females.
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