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| Dietary
Requirments |
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Thin
and brittle bones occur
due to the loss of bone
mineral, which maintains
the strength of our bones.
This loss occurs over
many years. The risk of
osteoporosis depends on
the amount of calcium
stored in the bones in
earlier life and the rate
of loss during middle
and old age.
There are a number of
ways to help our bodies
build strong and healthy
bones, especially during
childhood and adolescence.
A diet rich in calcium
and an active lifestyle
are especially important.
After about the age of
30 it's difficult to increase
bone mass, but regular
weight-bearing exercise
can help to maintain your
bone strength and reduce
the rate of loss of bone
mineral.
Protecting your bones
can begin at any age.
Here are a number of ways
you can ensure healthy
bone growth: |
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Include
at least 800mg of
calcium in your
diet each day. This
is roughly equivalent
to a pint of milk,
100g almonds, 50g
of steamed tofu
or a large bar of
chocolate. |
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Add
green leafy vegetables
such as broccoli,
kale or spring greens,
which are also rich
in calcium, to your
meals. |
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Take
regular weight-bearing
exercise such as
walking or running,
or high-impact activities
such as aerobics. |
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The
elderly - or anyone
who is confined
indoors for any
reason - might consider
taking a vitamin
D supplement. The
best source of this
vitamin is sunlight
exposure, which
may be limited in
these circumstances. |
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Avoid
excessive intakes
of salt, alcohol
and caffeine - all
of these are thought
to speed up the
loss of bone mineral
density. |
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