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Bone Care for All Ages

Bone Care for All Ages

Your bones protect you from all forms of shock. They have an important role to play in protecting your heart, lungs and brain. They contribute a lot to your mobility. The least we can do is provide them with all sorts of support. The role of vitamin D, calcium and exercise is vital in this context.

The needs of your bones also vary with your age. A staggering 90% of your bone mass is ready by the time you are 21. So, it pays to store up on those nutrients when you are young. This will prevent you from having broken hips and a curved vertebra when you are old. Go through these tips to understand the needs of your bones through different ages:

Bone care for kids(ages 0 to 19)

This is the time when you should store up on your calcium requirements. Since you will be drawing on your bone mass for the rest of your life, it pays to consume milk and other calcium rich foods. Also store up on vitamin D because this helps you absorb all the calcium you need.

A healthy intake of food is essential and this is especially relevant to adolescent girls. Fad diets can cause e a lot of harm to your bones, so beware. Weight bearing exercise for about 30 minutes in a day is a good practice. Avoid orthopedic injuries to your bones.

This is the growth plate era, a time when your bones grow and get permanent changes. Damage at this time may cause uneven arms and legs later.

Young adults(ages 20 to 70)

Young adults should stress on maintaining and improving the bone density and strength they have built up over the years. A 30 minute walk at least five times a week and weight bearing exercises are crucial. At least two servings of calcium rich foods like milk and cheese are necessary. Give up habits like smoking and inactivity. It is especially pertinent for women because this interferes with calcium absorption in the body. It may also hurt calcium absorption in their babies.

Seniors(over the age of 70)

Seniors should also keep up the exercises and the calcium intake (at least 1200mg). Every woman above the age of 45 should go for a bone density assessment. It is important for men also, but is not quite clear as to when they should go for it. If a man has lost height or had steroid injections, he should get this test regularly.

There is no substitute for an adequate calcium intake as a means of protecting your bones.

The following is a recommendation of the recommended daily doses of calcium (in mg) for different age groups:

  • Up to 3 years-400-800
  • 4-6 years-800
  • 7-10 years-800
  • Adolescents and adult males-800 -1200
  • Adolescents and adult females-800-1200
  • Pregnant women- 1200-1500
  • Breastfeeding women-1200-1500

You can also get the required calcium from non fat milk, yogurt and sardines, ricotta cheese and cheddar.


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