Osteoporosis
Osteoporosis is a disease that causes thin, and easily breakable bones. This affliction affects millions of older women, but younger women also need to be concerned because healthy lifestyle choices prior to age 30 can help women store enough bone to fight osteoporosis when they’re older. Women acquire most of their bone mass by age 20. However, women can still add bone until around age 30. After this age, bone mass slowly starts to decrease. And lower estrogen levels cause even more bone loss the first few years after menopause. By maintaining bone building habits beyond age 30, women may slow down this age-related bone loss. The first step to getting a stronger defense against osteoporosis is to increase calcium intake. Only about 25% of adolescent females get the proper amount: at least 1,300 milligrams of calcium daily from ages 9 to 18. Women ages 19 to 50 need at least 1,000 milligrams of calcium a day. One 8-ounce glass of fat-free milk provides 300 milligrams of calcium. Besides dairy products, other calcium-rich foods include: dark green, leafy vegetables and calcium fortified breads and juices. Women also should talk to their doctors about taking a calcium supplement. Calcium alone won’t fight osteoporosis. The following five lifestyle strategies also can help young women keep their bones healthy for a lifetime:
- Exercise regularly.
- Get 400 IU of vitamin D daily.
- Substitute soy protein for meat. Animal protein may reduce calcium in the body.
- Limit alcohol to one drink a day.
- Drink 3 or more cups of green tea per day.
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