Calcium is the building block of bone and teeth. While bone density is awake, it is important to consume a large amount of calcium contained in milk. Unfortunately, as we age, the ability to absorb calcium decreases. Therefore, you should familiarize yourself or your child to drink milk every day at an early age. Because the cause of osteoporosis is the lack of calcium at a young age.
Young people often do not need to think about eating dairy products that are regarded as a small child. Or because he believes that the bone can not grow, so they are reluctant to drink milk. In fact, in general, the bone has stopped growing at age 16-18 years, but this does not mean you no longer need to pay attention to bone health, because the function of bone is very important for the body.
Calcium is needed for each person is different, depending on weight and activity is executed. In pregnant and nursing mothers who need more calcium. The following table explains the amount of calcium is necessary for reasons of age.
Age calcium needs
Less than 1 Year 210-270 mg
1 year – 3 years 500 mg
4 years – 8 years 800 mg
9 years – 18 years 1300 mg
19 years – 50 years 1000 mg
more than 50 years 1200 mg
Calcium needs by age
Note: One cup of milk contains 500 mg of calcium.
bones enlarged picture if a thousand times, tulangKalsium density is displayed not only in milk, other foods such as fish, soup bones, green leafy vegetables like spinach and beans are a source of calcium. Because calcium can not play our body, it is important to drink milk and eat foods that contain calcium.
Vitamin D
For the calcium in milk and food can be completely absorbed, you need vitamin D. It would be very unfortunate if we eat foods high in calcium, but can not be absorbed properly, so that eventually the body takes calcium from bones. As a result, bones become fragile.
To get vitamin D is not difficult. The morning sun (between the hours of 6:00 to 9:00 pm) and afternoon (after 16:00) is a source of vitamin D. In the outer layers of our body there are actually non-activated vitamin D with sun exposure and vitamin D may be active and useful to the body.
Apart from direct sunlight, vitamin D can also be obtained from foods such as fish (salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.
Sport
In addition to consuming calcium, is important to exercise regularly to strengthen bones and increase bone density. Like muscles, bones should also be able to build strong bones.
The exercise can be done to form bone is the exercise that gives the load of the bone, spreading the style and the style of playing. The force is able to stimulate bone growth so that the bones become healthier. You can try to cycling, jogging or walking down the stairs.
In addition to calcium, vitamin D and exercise, it would be better if we try to live healthier quit. Cigarettes, coffee, alcohol, tea and cola can inhibit calcium absorption. Instead, eat nutritious food which meets May 4 in perfect health.
bone-destructive habits
Eliminate habits that can also cause bone growth or disorders of the bone structure is damaged. Bad habits are:
Recognizing that can cause nerve that runs through the spine causing back pain pinched.
The use of high heels for a long time. In practice, perenggangan soft tissue around the ankle joint so that it can damage the structure of these soft tissues.
Carrying heavy. You can aggravate the condition if you have a disorder of bone on bone.
Ring. The noise caused by friction in the soft tissues around the joints of the fingers. This process is repeated several times this will result in the disruption of soft tissues.
Bone health is often neglected because usually only feel pain when the bones are fragile, otherwise when the porous bones. The calcium in bones making processes is often called the silent disease because it occurs without signs or symptoms. Then, further examination of their bone health, prevent osteoporosis, to continue without problems happen to old age.
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