Youth and middle age is a time to obsess about our appearance. People over 50, however, begin to think about the foundation behind it all: the bones. Fragile bones or osteoporosis is an ailment that afflicts a growing percentage as one ages.
According to a leading dietician, "Adults aged 19 to 50 need 1,000 milligrams of calcium each day, and older adults require 1,200 mg. Teenagers need 1,300 mg of the mineral daily and children aged 4 to 8 should get 800 mg."
"One cup of milk, 3/4 cup of plain yogurt and 1.5 ounces of cheese each contain roughly 300 mg of easily absorbed calcium. Other sources include fortified soy beverages (300 mg per 1 cup), sardines with bones (3 ounces has 325 mg), canned salmon with bones (3 ounces has 188 mg), cooked Swiss chard (1 cup has 102 mg), cooked broccoli (1 cup has 62 mg) and almonds (1/4 cup has 92 mg)."
"If you can’t get enough calcium from food, take a supplement. Calcium carbonate pills typically offer 500 mg of calcium and are best absorbed when taken with or immediately after a meal. Calcium citrate supplements provide 250 to 350 mg per tablet and are well absorbed at any time."
Other precautionary measures include: taking Vitamin D, eating leafy greens, reducing salt, curbing caffeine, avoiding soft drinks, limiting alcohol, losing weight sensibly, and exercising regularly.
How does one maintain the healthy infrastructure which is your body? It seems diet and lifestyle are particularly important as one ages.
