ARTICLES / General / Tips for
Strengthening Bones /
As women of the baby boom generation
reach menopausal age, their risk of having weakened
bones due to Osteoporosis goes up. Osteoporosis is a
skeletal disease that decreases bone mass and affects
over 10 million Americans. The disease strikes mostly
older women and the two main contributing factors to the
disease are estrogen deficiency and aging. But it
doesnít have to be accepted as part of the aging process
anymore. New research shows the critical time of life
for a woman to build a healthy skeleton is in her teens
and 20ís. In addition, with proper treatment, hazardous
bone deterioration caused by Osteoporosis can be slowed
down or even reversed in some women.
Skeletons could be made stronger and the risk of bone
fractures can be lowered, according to the National
Institute of Arthritis and Musculoskeletal and Skin
Diseases in Bethesda, MD, by following these seven
Become informed about the growth cycle of bones. From
childhood through before age 30, our bones build in
mass. The process then begins to slow down around
menopause and the rate of bone loss speeds up. So, it is
best to build up your skeleton early in life.
Build bone density with calcium. Most women in America
donít get enough calcium in their diet. The recommended
dietary allowance is 1,000 milligrams for women aged 19
to 50. Foods rich in calcium are most citrus fruits like
oranges and dairy products like cheese.
Get a little sun. By getting just a little sun, the skin
produces vitamin D, which helps the body soak up
calcium. Just remember that too much exposure to
sunlight isnít good for the skin. For people living in a
cold climate with little sunlight, they can eat foods
such as liver and salmon that contain vitamin D.
Exercise for stronger bones. Regular exercise like
jogging or weight lifting, will dramatically improve
bone mass. It is beneficial to push yourself beyond your
normal exercise regimen because bones grow accustomed to
the same level of activity but donít push too hard or a
stress fracture can occur.