All women will experience bone loss during the transition period into menopause due to decreased estrogen levels. This rapid bone
loss can occur for several years. In addition to this, with advancing age and especially after 65, we all experience a gradual loss of bone mass over time and weakening bone strength, which increases our risk of fractures.
Incorporate these six healthy living tips to promote bone health and prevent fractures caused by osteoporosis.
Eat a healthy, balanced diet with adequate calcium (about 1,000 to 1,200 milligrams per day, preferably from dietary sources rather than just supplements).
Take a vitamin D supplement. For most people in North America, this would be about 800 to 1,000 units per day.
Get adequate physical activity and exercise that incorporates muscle strength training at least twice a week, moderate aerobic activity more than 150 minutes a week and
balance and posture training daily. Just walking isn’t enough.
Learn spine-sparing strategies
to avoid spine fractures.
Follow fall-prevention strategies.
Avoid smoking and excess alcohol consumption.
Source:
http://www.besthealthmag.ca/best-you/health/essential-bone-health-tips/
