Effective tips for women to prevent brittle bones and maintain strong, healthy bones. Take action now for optimal bone health.
What women can do to prevent brittle bones?
Effective tips for women to prevent brittle bones and maintain strong, healthy bones. Take action now for optimal bone health.
Table of Contents
Introduction:
Women are not only someone's mother or wife, nowadays they are involved in many activities beyond this identity. In many fields, they have to work more than men. Going to the office on time, returning home, and being engaged in household chores - great physical and mental stress.
All this they have to do requires a lot of physical and mental strength. Women are at particular risk of developing osteoporosis. All work comes to a halt when suffering from osteoporosis. So all women should prevent this problem in time. Preventing osteoporosis will increase bone density and improve quality of life.
Exercise:
Studies have shown that weight-lifting exercises stimulate bone growth. So start weightlifting today. According to experts, 20-30 minutes of exercise thrice a week is enough. And if you can do more, even better. Walking, running, or climbing stairs without lifting weights are excellent exercises.
Consume bone-building material:
In this case, you must take calcium. Try to get 1000-1500 mg of calcium daily. Tell your friends too. Dairy products are excellent sources of calcium.
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Don't be alarmed by the fat:
Don't stay away from dairy foods because they contain fat. Make low-fat dairy foods. Foods like milk, curd, cheese, etc. can be made both low-fat and fat-free. Get real nutrition by cutting out milk fat.
Take your daughter to the doctor:
Sometimes you go to the doctor yourself with your daughter. The doctor knows your family history and prescribes some measures to prevent osteoporosis.
Take vitamin-K:
This vitamin accelerates the bone-building protein called osteocalcin. Experts say a good dose for bones is 100 micrograms of vitamin K daily. Spinach, broccoli, cabbage, asparagus, and various green leafy vegetables are excellent sources of vitamin K.
Stop smoking:
If you are in the habit of smoking, quit now. These bad habits increase the risk of osteoporosis or bone fragility. Researchers hypothesize that smoking increases the metabolism of estrogen, which in turn decreases the stimulation of bone growth.
Take magnesium:
This mineral makes up the top of your bones. You should consume 400 mg of magnesium daily. Good sources of magnesium are almonds, dry beans, spinach, wheat germ, wheat bran, etc.
Take supplements if needed:
You can increase your calcium levels by taking calcium supplements. But do not take more than 500 mg at a time. Take calcium at a specific time of day. However, if you take calcium supplements, you must consult your doctor.
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David Daniel
Guys, I'm David Daniel. I'm joining the Health Frantic team & my primary goal is to bring you exclusive coverage of the world of Health & Fitness.
David Daniel has over 10 years of experience in health and Fitness. She's always exploring — optimizing health through proper nutrition, physical and mental wellness, regular exercise, sweat-proof workout gear, running and self-care practices, and more —