Not too long ago I wrote to you about posture. Many of us have had someone snap a candid shot of us sitting at a social gathering, usually laughing or eating, only to view it later and say, “Do I really look like that to others?” It’s a shocking truth that we don’t always carry ourselves the way we should, or even the way we would like to. Shoulders, rounded, protruding belly, etc.
Yes, it’s true that sitting tall, holding in your abdominals and lifting your chin are all vital to proper posture and presentation, however, there is a more serious issue I want to address and that is healthy bones. There is a lot you can do to prevent bone loss, osteoporosis, and weak, brittle bones that both men and women experience with age.
Bone healthy actions should begin in childhood and continue throughout your lifetime. However, it’s never too late to take action to promote healthy bones. Bone healthy actions are the keys to enable you to build and maintain strong bones. These include:
• Eating a well-balanced diet rich in calcium and vitamin D
• Participating in regular exercise
• Taking safety precautions to protect your bones and prevent falls
• Limiting alcohol intake
• Maintaining normal hormonal balance in pre-menopausal women
• Avoiding excessive dieting and excessive thinness
• Talking to a medical professional about promoting healthy bones
Why does calcium matter?
Calcium is a mineral that makes bone dense and strong. Peak bone mass, or maximum bone density, is largely determined by your genetics. Peak bone mass is reached between 18 and 25 years of age. In youth and young adulthood, consuming enough calcium each day, participating in regular exercise as well as taking the other actions to promote healthy bones is necessary to reach peak bone mass.
People who attain higher peak bone mass have larger and heavier bones and are less likely to get osteoporosis later in life.
It is important and easy to meet your daily calcium recommendation by choosing a well-balanced, calcium rich diet.
Everyone knows that calcium is essential for building strong bones and teeth. But did you know that it is also important for maintaining a normal heartbeat and regulating blood pressure – and it even helps with the healthy functioning of your nerve system? In addition, some studies suggest that calcium supplements may help relieve premenstrual syndrome (PMS).
Calcium - How much?
Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1,200mg a day.