Menopause And Osteoporosis
by on Jul.16, 2010, under Uncategorized
We know that our bodies require calcium and vitamin D so that you can build and maintain powerful bones. According to his recent book entitled, “Preventing and Reversing Osteoporosis,” by Dr. Alan Gaby, it takes more vitamins than we think to avoid brittle bones including Vitamins K and B; along with minerals such as magnesium, phosphorus, fluorine, silica and boron.
The idea is to supply enough mixed supplements for our bodies to make an abundance of wholesome collagen which is the connective cells utilized to create cartilage material and bones. Collagen also ‘binds’ our cells together and as a end result, an individual with good collagen has wholesome looking skin whereas another will have thin and wrinkled skin.
What should be done to prevent osteoporosis from happening after menopause?
Very first of all, eat the food which are calcium-rich (about 1,000 mg per day) and could enhance bone growth including: sardines, salmon, seafood, and green leafy veggies for example swiss chard, beet tops, kale, mustard greens, collards, spinach, dandelion greens, watercress, parsley, chicory, turnip greens, broccoli leaves, almonds, asparagus, blackstrap molasses, broccoli, cabbage, carob, figs, filberts, oats, prunes, sesame seeds, tofu and other soy products. Vitamin D-rich food include fish oils for example found in salmon, mackerel, sardines), eggs (including the yolks), sweet potatoes, tuna, vegetable oils and cod liver oil. Getting 15-20 minutes of sunshine exposure every day could also enhance manufacturing of vitamin D.
Exercise is important; in particular, you need weight-bearing physical exercise such as walking, Tai chi, dancing and weight training to reduce the chances of brittle bones at least two times a week. Consist of 15 to 60 minutes of aerobic activity two to three times a week. Avoid high-impact activities and include stretching exercises.
Finally, use high-quality supplements prescribed by your doctor or health-care provider, and oh yeah, don’t forget to have fun.
The info in this article is for educational purposes only, and isn’t intended as medical advice.
See Menopause Vitamins.
