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Monday, October 4, 2010

Three Ways to Strengthen Bones

Monday, October 4, 2010
Peak bone mass is achieved when a person aged 30 years. After that, bone mass will decline, even -for women- decline increased to 5 percent per year after menopause. If you did not it happen, try these three steps to help maintain your bone density.

1. Drinking milk and other dairy products
Besides being rich in calcium content that is useful to maintain bone strength, milk and other dairy products that are low in fat will help you full longer. Eat at least two servings of milk and other dairy products every day, such as a glass of milk and 200 grams of yogurt or two pieces of cheese. If you have been experiencing menopause, increase to consume up to three times a day.

2. Perform strength training / weight
To help strengthen, bones need activities that involve the beat or force. Do exercises such as jogging, aerobics, or jump rope to train the bone strength.

3. More Consumption of Carotene
Carotenoids, the antioxidant pigment found in yellow vegetables, orange, red, and dark green, helps overcome bone mass decline related in age increases.
Studies in the United States found that high intake of carotenoids, particularly lycopene are found mainly in tomatoes red, can protect elderly women from the risk of reduction in spine density.


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