Running and Nutrition » bones
Fitness Through Running with Proper Nutrition
Keep Your Bones Strong with Exercise and Nutrition
As we get older and hormone levels decline, our healthy bones lose their structure. Our bones provide a framework supporting the muscles, skin and nerves as well as protecting the organs and other functions.
Osteoporosis is a disease of the bone that can lead up to a fracture. This is most common in women after menopause, but can also occur with men. This can be prevented by keeping the body healthy through exercise as well as getting enough calcium and vitamin D. The vitamin D helps in the absorption of calcium.
Some factors that increase the risk of getting osteoporosis are excess alcohol consumption, a vitamin D deficiency, smoking, low calcium intake, being physically inactive, as well as a family history of bone-related problems. Some diseases can also increase the risk of bone loss by impacting calcium absorption
Since the body can’t produce its own calcium, it’s important to consume enough of this each day. Calcium is lost through the skin, sweat, and other bodily functions. If we don’t replace what we use, the difference comes out of our bones.
The National Osteoporosis Foundation recommends the following guidelines for adults:Adults under age 50 need 1,000 mg of calcium and 400 – 800 IU of vitamin D daily.
Adults 50 and over need 1,200 mg of calcium and 800 – 1,000 IU of vitamin D daily.
A cup of milk provides 300 mg of calcium and 100 IU of vitamin D. I try to get my daily intake of milk with my cereal in the morning, with lunch, then some at night with a meal or sometime afterwards. Milk tends to go pretty fast in my house so it’s a challenge sometimes to keep the refrigerator stocked up!
Written by admin in: nutrition Tags: bones, calcium, milk, vitamin D
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