Women’s bone health, getting men to the doctor, and teaching kids healthy eating habits. Just as every personality in a family is different, the health concerns faced by men, women, and children are also not identical. We’ve identified some typical concerns for each group and show you what you can do to get started on a healthier path.
For women, you’re never too young or too old to improve your bone health. At any age you can make a difference for your body’s 206 bones with this timeless bone health advice:
•Stick with a diet to feed your bones. Eat plenty of fruits and vegetables and low-fat dairy.
•Get enough calcium, magnesium, vitamin D, and vitamin K/K2.
•Keep moving against gravity. Examples include: running, brisk walking, weightlifting, and jump roping.
•Maintain a healthy weight. Being underweight can raise the risk of fracture and bone loss.
•Quit smoking. Smoking can reduce bone mass and may increase your risks for a broken bone.
•Limit alcohol use. Large amounts can reduce bone mass and may increase your risks for a broken bone.
Different steps at every age
Discover what you can do in your 20s, 30s, 40s, 50s, and beyond to protect your bones:
•20s: For most people, bone mass peaks during the second decade of life. These are prime years for bone development, and bones can be negatively impacted by soda consumption, excessive dieting, and extreme exercise. By establishing healthy exercise habits as an important part of a daily routine in these early years, the results can provide a strong base for maintaining muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures in the later decades. The best exercise for your bones is the weight-bearing kind, which forces the body to work against gravity.
•30s: Both pregnancy and breastfeeding place extra demands on a woman’s body. Both these hanges may affect the mother’s bones.
Pregnancy: During pregnancy, the baby growing in its mother’s womb needs plenty of calcium to develop its skeleton. This need is especially great during the last three months of pregnancy. If the mother doesn’t get enough calcium, her baby will draw what it needs 跌打費用 from the mother’s bones. So, it is essential that women of childbearing years, who want to have children, make a habit of getting the recommended amount of calcium required daily.
Breastfeeding: Breastfeeding also affects a mother’s bones. Studies have shown that women often lose three to five percent of their bone mass during breastfeeding. The amount of calcium the mother needs depends on the amount of breast milk produced and how long breastfeeding continues. Breastfeeding mothers need to talk with their physician and work out a supplement plan that is appropriate for the bone health of the mother and child. Most physicians will prescribe a vitamin and mineral supplement to ensure calcium needs are being met.
•40s: Key nutrients you need now:
Calcium: As a woman approaches menopause, bone-building estrogen starts to decline, and the body absorbs less calcium from food. Women should aim for at least 1,000 milligrams of calcium per day from low-fat dairy, calcium supplements, or a combination of the two.
Vitamin D: This nutrient helps the body absorb calcium and supports breast, colon, and immune system health. It is found in foods, and the body naturally produces it when exposed to sunlight. It’s extremely difficult to get enough vitamin D from diet and sunlight alone. Recent research has shown that a daily supplement of 2,000 International Units (IU) will help maintain proper levels of vitamin D for healthy bones.
•50s and beyond: In the five to 10 years right after menopause, bone loss is rapid. It’s estimated that post-menopausal women lose up to three percent of their bone mass every year. Eating right and getting plenty of exercise remains crucial to protect the bones. It’s time to start taking even more calcium! When women enter menopause, their intestines no longer absorb calcium as well as they used to. Why? Menopause brings on a decrease in estrogen, which is needed to help with the absorption process. It’s recommended that women over 50 get a whopping 1,500 mg of calcium a day. So consider taking a calcium supplement three, rather than two, times daily for maximum absorption.