Calcium Intake and exercises for bone Maintenance

-Take 1000 mg calcium per day.Also take 600 IU Vitamin D for absorbing the calcium per day.

-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

-Milk

-Cheese

-Nuts

-Tofu

-Water

-Palak(Spinach)    

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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