Osteroporsis: what you need to know about it to protect your bones:
1. Limit caffeine as it may affect calcium absorption. Stick to two or three cups of coffee or tea a day. For every 227ml caffeinated drink consumed, you body fails to absorb 4mg of calcium. So, include extra 40mg of calcium in your diet; put skim milk in your coffee or add a cup of spinach to a salad.
2. Do bone building exercises: Vetical jump- literally jumping up and land on flat feel-is an excellent impact exercise for bone strengthening and building. Studies show that women who jumped vertically 300 times a week increased bone mass in their hips by 2.8%. "Jumping shocls the bone, causing bone mass to build."(jumping rope isnt as effective because you dont land hard.) To avoid injury, build knee strength by doing squats and leg extensions. And practise first to perfect your form."Make sure you knees are in line with your toes when you land, and dont turn your knees inward. Also try weight-lifting, jogging and step aerobics.
3. Cut Down salt intake
Like caffeine, excess sodium also causes calcium loss. Your body eliminates salt through the kidneys and takes calcium along with it. Read labels, and be especially wary of packaged foods such as canned soups. frozen dinners, prepared mixs and snacks such as pretzels and popcorns, which tend to be loaded with sodlum. One cup of ready to serve soup contains 870mmg, more than a third of the recommended daily intake.
This serves for informative reading ONLY.
