According to New York’s Center for Osteoporosis, approximately one in every two women over the age of 50 will suffer a broken bone—particularly of the wrist, spine, or hip—due to low bone mass or osteoporosis. The disease itself affects almost 40-million Americans, the vast majority women, by weakening the bones and making them susceptible to fractures and breaks.
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However, osteoporosis isn’t a surefire diagnosis if you’re a woman or even if it runs in your family. You can proactively protect your bones by following these 10 tips during your youth, early adulthood, and even after age 50 to keep your bones strong and healthy as you age…
Consume a Diet Rich in Calcium
You can repair much of the damage of age-related bone loss just by consuming a diet high in calcium that occurs due to decreased estrogen levels (which occurs during menopause) and drains your bones of essential calcium. However, repair can occur if you ensure you’re taking in at least 1,200 milligrams of calcium each day in a diet rich in low-fat dairy (i.e., yogurt, skim milk, cheese), as well as leafy greens, fortified cereals, and bony fish (i.e., sardines and canned tuna in water).