-Never take more than 2500 mg calcium in a day,because excessive intake of calcium will leads to Kidney stone.
-Bones gets develops fully up to 20-30 years , so after 30 years of age,all we have to do is to maintain the health of our bones.
-After 40 years of age,rate of deterioration of bones and muscles increases, and fats accumulated in muscles.
-To prevent rate of deterioration of bones and muscles,do weight lifting exercise and take protein.(0.36 gram per pound of your weight)
-Includes dairy products and beans in your diet.
-After 50 years of age, density of bones decreases up to 20%.So to avoid it, Increase the intake of calcium up to 1200 mg per day with 600 IU of vitamin D.
-Includes racket sports,dance,power walking in your workout,which make hips and back stronger,and it also avoid osteoporosis.
-After 60 years of age, do periodically bone density test.
SOME IMPORTANT SOURCE OF CALCIUM :
-Low fat yogurt
CALCIUM INTAKE ACCORDING TO AGE:
AGE MG PER DAY
Newborn baby 200
Neophyte of 0-6 Month 260
Child of 1-3 years 700
4-8 years of age 1,000
9-13 years of age 1,300
14-18 years of age 1,300
19-30 years of age 1,000
31-50 years of age 1,000
51-70 years of age (Men) 1,000
51-70 years of age (Women) 1,200
After 70 years 1,200
Pregnant Women (14-18) 1,300
Pregnant Woman(19-50) 1,000
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