Osteoporosis is a condition where bones become weak and can easily break. It is more common in women than in men especially during pre and post menopause. However women start losing bone mass generally around 30 years of age and are at risk of osteoporosis.
It is never too early to take measures to prevent osteoporosis and strengthen bones.
1. Get adequate amounts of calcium either from supplements or from dairy products like milk, yogurt, cheese, calcium fortified orange juice and broccoli. Women aged 19-50 years need 1000mg of calcium while women over 50 need 1200 mg of calcium.
2. Exercise - In a recent experiment it was shown that when kids jump 5 times, three times a day, they built 3.2 percent more bone mass in the hip region of the body than the other children who did not jump. That could be enough to postpone, or even prevent, osteoporosis later in life. Women should do weight bearing exercises such as climb stairs, yoga, tai-chi, walk.
3. Get plenty of vitamin D either from foods like milk, egg yolk, salmon or from sunlight. Vitamin D helps in calcium absorption
4. Quit smoking and drink alcohol in moderation
5. Herbal supplements such as Reosto which contain various ayurvedic herbs and sources of natural calcium have also been shown to prevent and actually reverse bone loss.
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