Bone health is of particular concern for women. Valuable sources such as calcium become depleted during pregnancy and menopause, while at the same time becoming harder to absorb as women age. Getting adequate calcium as well as engaging in bone-strengthening physical activity can help prevent complications like osteoporosis later in life.
Osteoporosis
Osteoporosis occurs when bones become brittle and weak. According to MayoClinic.com, bones can become so weak in a person with osteoporosis that even simple movements like bending over can cause bone fractures. Women are nearly twice as likely to develop low bone density and osteoporosis as men. Other risk factors for osteoporosis include inadequate calcium intake, sedentary lifestyle and family history of bone density problems. The risk of osteoporosis also increases with age.
Calcium
Getting inadequate calcium over many years contributes greatly to the development of osteoporosis. According to the National Osteoporosis Foundation, 99 percent of the body's calcium is in the bones and teeth. This calcium is depleted daily, and many people do not consume enough calcium to fully replenish the loss. The recommended daily intake of calcium for adults 50 and younger is 1,000 mg of calcium daily, while adults over 50 need 1,200 mg of calcium daily. Reading food and supplement labels for calcium content can help ensure adequate intake.
Vitamin D
Vitamin D helps the body absorb calcium, so it is also crucial to building strong bones and preventing low bone density. Vitamin D can be gotten from food and supplement sources or absorbed from sunlight. The National Osteoporosis Foundation Recommends that adults 50 and younger get 400 to 800 International Units (IU) of calcium daily. Adults 50 and older should increase that to 800 to 1,000 IU daily. Some people may require more vitamin D, and the Institute of Medicine states that 4,000 IU of vitamin D daily is a safe upper limit for most adults.
Exercise
According to the University of Arizona, studies have revealed that bone density is higher in people who engage in some type of weight-bearing physical activity at least three times a week. Exercises such as running, weight lifting, hiking, stair climbing, step aerobics and dancing are particularly useful for building and maintaining bone density. These exercise cause the muscles to pull against the bones, which causes the bones to build up more density.
