Posted by William on September 19, 2012
Are You Female?
Osteoporosis is eight times more common in women than in men. Women generally have thinner and less dense bones than men. Pregnant and breast-feeding women who don’t consume enough calcium-rich foods lose calcium from their bones to supply the needs of their developing babies. Women and teens who are constantly dieting are less likely than men to eat enough of the calcium-rich foods they need to keep their bones strong.
Have You Gone Through Menopause?
After menopause, women lose calcium from their bones at a more rapid rate because their estrogen levels are lower. Lower estrogen seems to increase the breakdown of bone tissue. Get your physician’s advice if you are going through menopause.
Do You Exercise Regularly?
Movement that involves moving muscles against the force of gravity, such as walking, cycling or other weight-bearing exercises, leads to denser, stronger and well-mineralized bones. Exercise can also increase your flexibility and tone.
Are You Eating Enough Calcium?
The recommended dose is approximately 1,200 mg. depending on your age. The dairy group is a great supplier of calcium. Two glasses of milk roughly supply about 600 mg. of calcium. See the table below for calcium-rich foods.
In short, follow that long-time advice of your mother: “Don’t smoke, get your rest, eat your vegetables and don’t forget to drink your milk.”
|Food||Mg. of Calcium|
|Yogurt, fruit-flavored (1 cup)||314|
|Milk (1 cup)||300|
|Cheese (1 oz)||250|
|Ice Cream (1/2 cup)||118|
|Salmon (3 oz)||167|
|Spinach (1/2 c. cooked)||122|
|Almonds (1/4 cup)||94|
|Sardines (3 oz)||372|
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