Build Stronger Bones To Prevent Osteoporosis
Bone loss is a major problem today in young adults. During your childhood and adolescence, your bone mass increases and you have healthier bones. But once you hit 30, the pendulum swings the other way and you start losing more bone than you build. Women, ofcourse, lose bone faster due to declining estrogen. Other reasons may be low calcium intake, less physical activity, chronic stress and decreased ability to absorb calcium as you age.
Follow these tips to prevent bone loss:
1. Increase your intake of calcium: Consume low-fat milk, yoghurt and calcium-enriched juices everyday. Also include beans, green leafy vegetables, cereals, soy foods and cottage cheese in your daily diet.
2. Be physically and aerobically active. Take a walk every day. You can also jog or bike for 30 minutes a day. But do not overdo jogging or running. This strengthens the leg bones and muscles and lowers excess body fat.
3. Keep your stress levels under control through meditation and breathing.
4. Simply jump up and down for 2 minutes. This is the best exercise for preventing osteoporosis. But don’t lock your knees when you land and wear athletic shoes. The jolt that your hipbones get instructs them to make more bone. You can also try yoga, Tai Chi, gigong, pilates and martial to help build and maintain strong bones.
5. Lift weights atleast twice a week. This increases muscle mass and strength, stimulates bone building and increases your calorie burn.