Eat sensibly
Absorption 1000mg calcium per day is the first step you should do. You should absorb this calcium through diet rather than using functional foods.
Additional food sources of natural calcium include low-fat dairy products like skim milk and yogurt as well as bony fish such as salmon and canned sardines.
Green leafy vegetables such as kale, broccoli and spinach are also rich in calcium.Dried fruits such as figs and currant and fortified cereals are also calcium supplement food sources of calcium are excellent.
Absorb more vitamin D
Vitamin D helps the body absorb calcium. Although that can be found in fish oil source of vitamin D, but our mostly from the effects of sunlight on the skin.
Only 10 minutes to bare arms and face exposed to the sun each day can help you reduce the risk of fractures by 30%.
Practice sports
One way or the other strengthens bones are exercises under the weight of body weight, which requires you to stand up straight and stretching. Aerobics, dancing and brisk walking are great choices.
Research shows that if you do not practice sports, the entire amount of calcium you absorb will be eliminated from the body instead of being stored in your bones. Ideally, you should spend 150 minutes a week of exercises under the weight of body weight.
Stop smoking and drinking
People who smoke have lower bone density than those who are not smoking while drinking more than seven cups of alcoholic beverages per week can interfere with absorption maximum bone nutrients from food.
Controlling stress levels
Stress level is too high will cause the body produces the hormone cortisol can cause bone loss. In the long term this can increase the risk of your osteoporosis. Yoga, walking the dog or listening to music is the stress reliever very effective.
Chi Trung
(The Mirror)
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