Calcium plays an important role for maintaining bone health and strength to old age. But a study in Germany revealed the discovery too much calcium may increase the risk of heart attack.
the risk may be higher in women over the age of 40, which typically consume large doses of calcium in their bones to remain strong after menopause.
Actually, the consumption of calcium is not the only way to maintain healthy bones. You also have to combine it with exercise and a healthy diet. Here it is diet and exercise tips for stronger bones, as quoted from Idiva.
1. Eat Right
You should consume at least 1,000 mg of calcium per day, but avoid too much milk or taking supplements with the label ‘high calcium’. Would be healthier if you get it from the daily diet. The best foods for strong bones are skim milk, yogurt, salmon and sardines. Green vegetables such as broccoli and spinach are also very good for maintaining bone density, as well as dried fruits like raisins and oranges are eaten with breakfast cereal.
2. Add intake of Vitamin D
Vitamin D helps the body to absorb calcium, and usually are found mainly in fish such as salmon and mackerel. But the best sources of vitamin D come from sunlight in the morning to get into the skin. Unfortunately, many people lack the benefits of vitamin D from sunlight because of their habit of applying sunscreen, citing fears of skin darkening or burning.
Though the sun is not always bad for the body. The morning sun between the hours of 6 to 9 is very good for growth and bone health. Simply drying your body in the sun for 10 minutes per day (remembers, without sunscreen and wear long sleeves and sunglasses), have reduced the risk of bone loss of up to three times.
Another way is very important in strengthening the bone is to sports. What kind of physical activity? That exercise is associated with weight lifting, or exercise any mestimulasi and stretch.
You can try aerobics, dancing, brisk walking or lifting a dumbbell. “Research shows, if not exercising, your body will release calcium through the urine, rather than keep it in your bones,” said Professor Dawn Skelton, a specialist in aging and health at Glasgow Caledonian University, Scotland.
Ideally, people should perform moderate physical activity for 150 minutes per week. Simply put, the more time we spend to move the legs and arms, the less calcium is wasted from the body.