Include adequate amount of calcium in your diet. Milk and dairy products have plenty of it.
[In yogurt (400 mg per cup), milk (300 mg per cup), calcium-enriched
orange juice (300 mg per cup), cheese (150-180 mg/oz), and canned
salmon with bones (180 mg per 3 oz). Women should optimize their
elemental calcium intake to 1000 mg/d until menopause and increase it
to 1500 mg/d thereafter. Men should optimize their elemental calcium
intake to 1000 mg/d until age 65, then increase it to 1500 mg/d.
Source: Mayo Clinic]
Pay attention to vitamin D. Body needs vitamin D to absorb calcium.
An intake of 400 to 600 IU of vitamin D per day is recommended Good sources of vitamin D include
salt water fish, egg yolk, liver, cereals (40-50 IU per serving) and vitamin D-fortified milk
or orange juice (400 IU per quart). Sunlight also contributes to the body's production of vitamin D.
Include physical activity in your daily routine. Motion is the lotion for joints; walking, jogging,
mild- to moderate-impact aerobics, resistance exercises can help strengthen your bones and joints.
Avoid substance abuse. Don't smoke and avoid access of alcohol.
|
