Bones accompany us throughout our lives. That is why it is important to take care of them and keep them healthy. Consume foods rich in calcium and vitamin D, exercising and having healthy habits contribute to healthy bones. However, if we don’t have a healthy, balanced diet and if we don’t get enough exercise physical, our bones can weaken. Even break. We should start paying more attention and taking care of our bones from the age of 30. An adult person needs regarding 1000 mg of calcium per day. To ensure optimal intake, it is recommended to consume at least two servings of calcium per day. Please note that one serving equals one glass of water. Milk or two yogurts or 50 grams of cheese.
Take care of your bone health
At 30, we begin to lose density bone. According to the Mayo Clinic, we lose between 0.3 and 0.5 percent bone density each year, which we can reduce by adopting a few simple eating habits.
- Take calcium.
- Go to the gym.
- Avoid alcohol and tobacco.
- Consume vitamin D.
A 40 ans, nWe need to counter the drop in estrogen with very simple habits that we can follow at home.
- Avoid being overweight.
- Eat more green leafy vegetables.
- Join the soy club: it is very rich in calcium.
From the age of 50, thehe menopause is your bones’ greatest enemy. You may start to suffer from osteoporosis. At this age, you need to take your calcium intake seriously.
- Consume up to 1500 mg of calcium per day.
- Take a brisk walk every day for an hour.
- Use little salt meal.
7 foods rich in calcium.
Oily fish: especially small fish such as anchovies and sardines.
Legumes: including chickpeas and broad beans military.
Nuts: mainly almonds, followed by hazelnuts.
Sesame seeds : eat them roasted or crushed to better assimilate the calcium.
Green leafy vegetables: Chard, spinach and watercress are the richest in calcium.
Seafood : a good source of calcium are langoustines, prawns and prawns.
Algae : wakame or hiziki.
