Calcium and vitamin D: the key to healthy bones

(CalciK2) -Mark though osteoporosis is a disease common in older people, but it is not an inevitable part of the aging process. There are many ways that you can protect the bone from the disease.

The best way to fight osteoporosis is to build a high bone density at age 30 as possible and minimize bone loss in later years. If you are middle-aged or older, and there are ways to protect and regenerate skeletal bone loss. Exercises such as walking, and also to absorb calcium and vitamin D to keep bones healthy and strong.

calcium

Calcium is an important nutrient for building bones and slow the rate of bone loss. However, if the overdose amount will be counterproductive. In addition to calcium, there are nutrients and other foods that can help you strengthen your bones, most importantly, vitamin D and vitamin K.

Dose is recommended 1000mg calcium / day for people under 50 years of age and 1,200 mg / day for people 51 and older, the rate of bone loss is increasing. According to age, the absorption of calcium from food and functional decline of renal calcium balance decline. Therefore, your bones lose calcium due to metabolic functions important weakness.

vitamin D

In building bones, calcium is an indispensable assistant, which is vitamin D. This vitamin helps the body absorb calcium and some studies suggest that increasing vitamin D can help prevent osteoporosis. Vitamin D is found in grains, eggs and vitamin supplements.

The body can produce vitamin D if you are exposed to sunlight for about 30 minutes, 2 times a week perform.

To complement enough vitamin D needed food, just eat food and exposure to sunlight. If not, you can add vitamins from a pill with doses of 1,000 IU per day.

Thanh Hang

(According to Harvard Health)

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