Drinking milk daily helps to prevent osteoporosis. Calcium is the mineral that is required for teeth, muscle, nerve and also bone health. Adequate calcium intake helps to prevent osteoporosis, the thinning and the brittleness of bone problem.
Though osteoporosis is more significant among elderly women, yet men are not exempted, though they are in lesser percentage.
Post-menopausal women are suggested to take around 1000 milligrams (mg) of calcium daily. Beside causing muscle rigor, calcium deficiency also will increase the risk of sleep disruption (difficulty to sleep or often waken up or not being able to sleep).
Daily recruitment of 800 mg of calcium also is suggested for adults or women of under 50 years old. Among foods which are rich with calcium are milk, tofu, salmon, broccoli and spinach.
If a person finds out that his or her calcium intake is unable to meet the daily needs for calcium, calcium supplement intake is the best alternative.
Taking calcium citrate should become a higher priority because it is better absorbed by the body. Taking it with other minerals like magnesium and zinc is also important in improving the absorption rate and giving a synergistic impact.
Nutrition To Reduce The Risk of Osteoporosis
Practice the following nutrients intake to reduce the osteoporosis risk:
Every individual with osteoporosis needs from 1,200 to 1,500 milligram of calcium daily through nutrition or health supplement. Body only absorbs about 500 milligram of calcium at a singles time. Therefore, calcium intake should be done some time daily. Some researches also show too much calcium intake will cause bad effect to the bone density. Apart from dairy-products, legume and vegetables are also a source of food rich with calcium. Beside acidification, too much caffeine intake also said to cause calcium dissolution in bone.
Modern research show higher vitamin D intake can reduce bone fractures incident up to 25 percent among elderly citizen. Beside that, intake of vitamin D can also help to strengthen muscle as most case of the patient’s fall is weak muscle result. Researches in elderly nursing home also show decline up to 72 percent of occupier’s fall case, result of daily intake of 800 IU of vitamin D with calcium. There were also some of evidences that show supplements intake of boron, magnesium, zinc, copper, manganese, silicon, strontium, folic acid, vitamin B6, vitamin C and vitamin K (with calcium and vitamin D) beneficial to protect bone density.
Three factors play vital role to determine the level of calcium in body system which food intake, absorption and excretion. However, too much protein intake (food) will cause an increase of frequency to urinate and much of calcium can be lost with the urine, heightening the risk of bone fracture as a result of bone density loss.