Lets talk osteoporosis/osteopenia . Almost half the population will suffer from either osteoporosis or osteopenia at some point in their lives. Here are some tips to manage it. -Take a minimum of 1000mg calcium with vit. D daily (1200mg-1500mg for post-menopausal women). Avoid a one a day supplement. Your body can only absorb 500mg of calcium at a time, so take a two or three a day supplement. I recommend calcium citrate over calcium carbonate. -Get active! Taking a calcium supplement will preserve the bone you have, but weight bearing exercise is the only way to build new bone. Aim for 30-40 minutes of resistance based exercise 3 days a week. -AVOID soda! Soda contains phosphorus and since calcium and phosphorus have an inverse relationship, higher phosphate levels result in a decrease in calcium. -Eat your greens! Green veggies not only contain vitamin K-very important blood clotting factor, but they are LOADED with calcium. Just two cups of collard greens contain 600mg of calcium!
Posted on: Thu, 20 Jun 2013 18:54:37 +0000
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