subject: Things to do to improve the bones density for women [print this page] Things to do to improve the bones density for women
It is important for all women to know the ways to improve their bone density. It is the amount of minerals in bone that help the women prevent the bone fractures. This also gives them strength. You will find that the amount of weight the bone can stand is determined by the amount of strength it has. If you do not have a proper bone density, you can suffer a certain condition such as osteoporosis and osteopenia. You will find that there are some things ways that you can do to improve bone health and bone density.
The first thing that you should do is to have a test for bone density. The density in bone decreases after the age of 30. The test is an x-ray of the wrist, lumbar spine or hip that will result a T-score. You will find that the first test will be served as a baseline for future tests. The result of the test will be interpreted by an x-ray technician and will be sent to your doctor.
The second thing that you should do is to eliminate caffeine that you consume. Caffeine is not good for your bones since it literally drains calcium from bones in your body. In this case, calcium is the main building block that builds the bone density. You should switch to non-caffeinated drinks if you want to have strong bones.
The third thing that you should do is to eat food with reach calcium. For this, you can consume dairy products such as cheese, milk and yogurt. You should also consume green vegetables like beans, peas and broccoli. Additionally, fruits, grain breads, fish and almond are also very good to consume to improve your bone density.
The fourth thing that you should do is to add your daily supplements with calcium citrate with vitamin D. you will find that calcium citrate can be absorbed easily by the bones. If you have low bone density, you should consume 1500 mg of calcium per day. This is a recommended amount that you can consume. But, you should consult it with your doctor before deciding the amount of calcium citrate that you will consume. An example of calcium citrate that you can find in the pharmacies is Citratal. Thus, you should purchase it in the pharmacies in your area.
The last thing that you should do is to do the exercise. You will find that this might the most important thing to do to improve your bone density. Make sure that you do the exercise regularly. For this, you can walk or exercise at the gym for at least 30 minutes for three or four times a week.
