Bone density is a growing cause of concern in aging women. Plummeting level of bone density increases the risk of osteoporosis and other joint and bone related diseases. It is very important for women to learn how to build their bone density naturally, and increase the overall mineral content of bones. According to the National Osteoporosis Foundation, a multi-step method should be used to build bone density, which includes proper intake of vitamins, an active lifestyle, and avoiding unhealthy habits like drinking alcohol and smoking. It is also necessary to monitor bone health from time to time by taking bone density test, especially for females over 65 and males over 70 years of age.
Lower calcium levels in the body increases the risk of having osteoporosis. According to research, an ideal dosage of calcium is 1000 mg per day for adult below 50 years of age, and, 1200 mg for adults over 50.
Taking a regular dose of calcium supplement is one of the best ways to ensure that your daily requirement is met. In addition, you can also increase bone density by taking dietary calcium.
To add calcium to your diet, you can also sprinkle powdered milk over your soups, cereals, and casseroles, or even eat those vegetables that contain plenty of calcium, such as broccoli.
Healthy sources of calcium are:
- Skim or reduced-fat milk
- Fruit yogurt or plain yogurt (low fat)
- Swiss cheese
- Calcium-fortified cereals and juices
It is imperative to note that most women of different age groups don’t get plenty of calcium in their daily diet. Doctors encourage women to take calcium supplements on a regular basis.
Only calcium supplement will do your bones no good if you don’t add vitamin D to it. The primary role of vitamin D is to make sure it absorbs calcium in the body from different food sources. Therefore, in order to ensure that your body benefits from the regular dose of calcium, you must take vitamin D too.
While sunlight is considered to be the main source of this vitamin for people, there are other sources too. It is not really possible to stay out in the sun for long hours without using skin protection. If you are concerned about it, you can take some foods that will also benefit your body and increase the content of vitamin D.
There are some foods that contain vitamin D, though the list is not too long. Vitamin-D fortified dairy or dairy products, egg yolks, and fatty fishes.
However, these foods are not enough to give you the required amount of vitamin D you need. Hence, you must take a daily vitamin D or multi-vitamin supplement to support your body functions. There are some calcium supplements, too, that contain supportive vitamin D for better absorption of calcium. In fact, you should always choose a supplement that gives you the benefit of both.