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5 WAYS ON HOW TO TAKE GOOD CARE OF YOUR SKELETAL SYSTEM.
1. Eat lots of vegetables.
Vegetables are the best source of Vitamin C, which stimulates production of bone-forming cells. Greens and yellows have been shown in studies to help with bone mineralization.
2.Perform strength training.
Strength training exercise is especially important for those who suffer from lower extremity joint deficiencies such as knee or hip arthritis, which are conditions that may limit your ability to perform weight bearing exercise.
3. Start weight-bearing
exercises.Weight-bearing exercise is defined as an activity that forces you to move against gravity, or gives you resistance as you move. High-impact weight-bearing exercises are best for building bones. These should be limited if you have been diagnosed with osteopenia or osteoporosis.
4. Don’t smoke and don’t drink excessively.
Bad news for bad habits: Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you drink, the recommendation is to stick to no more than one libation a day.
5. Add D to your day.
To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily, says rheumatologist Chad Deal, MD. Combined calcium-vitamin D pills usually do not meet this requirement. And most of us who live north of Atlanta do not get enough vitamin D the old-fashioned way — from the sun. Taking a vitamin D supplement will ensure you meet your daily needs.
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