What do healthy bones have to do with anti-aging? Actually, it has much to do with it. Do you think a crumpled up, hunched over, frail body makes a person look younger? I think not. Up until about mid-thirties, your body is building bone, after that point we all start to lose bone mass. Less bone mass equals thinner bones, causing osteoporosis, which is a disease of low bone mass and bone tissue deterioration. It makes bones fragile, and prone to fractures. If left unchecked, it can lead to disability. Understand that osteoporosis is not an inevitable part of aging. You can, keep your bones healthy.
Calcium, along with Vitamin D, are the two very important nutrients that are the building blocks of bone tissue for maintaining healthy bones. Vitamin D aids in absorption of Calcium. Your daily Calcium requirement is as follows: 1000mg for adults and 1200mg after menopause, and men over 70. This is best taken in two daily doses of 500 or 600mg. One other important fact to pay attention to is how much elemental calcium is contained in a dosage. Elemental calcium is the amount of Calcium actually absorbed by the body. Some labels will have a milligram number, but will have a total of milligrams, and a smaller milligram number. The smaller number is elemental calcium, meaning that only elemental calcium will be absorbed by the body.
How you take your Calcium depends on the type of Calcium you buy. Calcium citrate can be taken with or without food. Calcium carbonate is best taken with food, as stomach acid helps with absorption. Remember too, that 3 servings of dairy products, leafy green veggies, broccoli and sesame seeds are excellent sources of Calcium. Try sprinkling sesame seeds on salads and chicken. Even the best diets may not be sufficient to get your daily Calcium requirement, so supplements are needed. Speak to your pharmacist about possible interactions with prescription meds including anti biotics. The advice is free and reliable.
Exercises build strong bones. The most effective exercise for strong bones , especially hip and spine is weight bearing workouts. They put stress on the bones attached to those muscles, thus rebuilding them, and making them stronger. Walking, jogging, step aerobics and stair climbing are excellent weight bearing exercises.
A word of caution: If you have already had a spine fracture or broken bones due to osteoporosis, avoid high impact exercises like jumping, stairs, and bouncing. Switch to low impact workouts such as elliptical machine and stair steppers instead. Better safe than sorry. Pay close attention to what your body is telling you. Start out slowly, and choose appropriate level for your health. Most of all, stick to your plan. You will gain more stamina, and build your strength.
If your Mother grilled you on importance of good posture, she was right! Good posture will take years off your physique. Stand up straight. Slouching leads to back pain as your muscles and ligaments fight to keep you balanced. Keep your shoulders back and relaxed, tummy tucked in, and feet hip width apart. If you want to have that youthful spring in your walk, good posture is crucial to achieving that.