Health - Peak bone mass is achieved when a person aged 30 years. After that, bone mass will decline, even decline increased to 5 percent per year after menopause. For it did not happen, try these three steps to help maintain 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 are low in fat will help you full longer. Consumption of 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 are experiencing menopause, increase the intake of up to three times a day.
2. Perform strength training
To help strengthen, bones need activities that involve the beat or force. Try performing the beat of high activity such as jogging, aerobics, or jump rope.
3. Carotene / create more
Carotenoids, the antioxidant pigment found in yellow vegetables, orange, red, and dark green, helps get rid of age-related decline in bone. 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 reduction in spine 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 are low in fat will help you full longer. Consumption of 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 are experiencing menopause, increase the intake of up to three times a day.
2. Perform strength training
To help strengthen, bones need activities that involve the beat or force. Try performing the beat of high activity such as jogging, aerobics, or jump rope.
3. Carotene / create more
Carotenoids, the antioxidant pigment found in yellow vegetables, orange, red, and dark green, helps get rid of age-related decline in bone. 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 reduction in spine density.
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