| By the time a person reaches the age of 21 they | | | | have at least 2 servings of calcium rich foods a |
| have accumulated 90% of their total bone | | | | day or take a calcium supplement. Also, did you |
| mass. Your bones are important. They protect | | | | know that smoking also affects a person's |
| the brain, the heart, the lungs and they anchor | | | | bones? Well it does! Smoking can inhibit the |
| the muscles. They are our source of mobility! | | | | absorption of calcium and vitamin D, which in turn |
| What do you need to do to have strong bones? | | | | would lead to unhealthy bones. So to ensure |
| Well, it's actually quite simple. You need good | | | | strong bones, you may want to kick the cigarette |
| nutrition, weight bearing exercise, Calcium and | | | | habit. |
| Vitamin D. | | | | As far as older adults and seniors go, they should |
| Developing and having strong bones starts as a | | | | continue good nutritional habits. They should also |
| child. It is very important that children receive | | | | continue their weight bearing exercises that they |
| the adequate amounts of calcium and vitamin D | | | | started earlier in life. It's also important for |
| for the formation of strong, healthy bones. The | | | | women to have a bone density assessment after |
| National Institute of Child Health and Human | | | | menopause. Women lose estrogen after |
| Development (NICHD) states that during key | | | | menopause, which leads to thinning of the bones. |
| growth children who do not receive enough | | | | Men also should get a bone density assessment, |
| calcium and Vitamin D are at a higher risk for | | | | but it is not clear as to what age a man should |
| weaker bones. This can lead to brittle bones, | | | | get this done. If you are a man who has |
| uneven bone growth, rickets, osteopenia and | | | | experienced height loss you should get this done. |
| osteoporosis later in life. A good source of | | | | Detecting bone loss early is important so that if |
| calcium for children is Milk. In the US, milk and | | | | you are showing bone loss you can start a bone |
| many other foods are now fortified with Vitamin | | | | strengthening therapy. |
| D, which is essential for the absorption of | | | | How much calcium is enough? It is |
| calcium. If your child does not like milk, or has a | | | | recommended that children from birth to 3 years |
| milk intolerance you can seek other sources for | | | | old need 400 to 800 mg of calcium, daily. From |
| calcium such as foods rich in calcium or a calcium | | | | 4 to 10 years old they need 800 mg of calcium |
| supplement. 99% of the calcium you receive as a | | | | per day. Adolescents and adults should have |
| child is stored in your bones. | | | | 800-1,200 mg of calcium every day. Pregnant |
| Once a child reaches adulthood, around the age of | | | | females and breast-feeding females need 1,200 to |
| 20, bone growth stops. The time for building | | | | 1,500 mg of calcium. Be sure you are getting |
| bone density has passed and it's now an | | | | the recommended daily value of Vitamin D to |
| important time to maintain and prevent bone | | | | guarantee calcium absorption. And last but not |
| loss. Let me give you an idea of how it works. | | | | least, make sure you get adequate amounts of all |
| It's kind of like a bank. As a child, the calcium is | | | | the vitamins and minerals that you need. |
| "deposited" and stored in your bones. Your body | | | | Vitamins and minerals are one of the keys to |
| requires dietary calcium on a daily basis. If you | | | | good health! It is always a good idea to check |
| do not intake enough calcium through your diet, | | | | with your doctor first before adding a supplement |
| your body will "withdraw" it from your bones. | | | | to your daily regimen. Always tell your doctor |
| This can lead to lower calcium levels in the bones | | | | what supplements you are taking. |
| over time. There are a few important things | | | | For more information on Vitamin D Click HERE |
| that adults can do to ensure strong, healthy | | | | This article has been written by Cape Fear |
| bones. Adults should exercise five times a week | | | | Naturals as a part of our customer service to our |
| for at least 30 minutes. They should include some | | | | valued website visitors. |
| type of weight bearing exercise. Adults should | | | | |