Healthy habits as a child or teenager can pay off years later with stronger bones.
Young people can build their bones by eating calcium-rich foods, getting enough vitamin D (through sunshine or diet), and exercising regularly.
Adequate daily calcium intakes by age include:
Under 1 year: 210-270 mg
1-3 years: 500 mg
4-8 years: 800 mg
9-18 years: 1,300 mg
19-50 years : 1,000 mg
50+ years: 1,200 mg
By age 30, the average woman has built 98% of her peak bone mass.
Info Source: http://www.webmd.com/osteoporosis/slideshow-osteoporosis-overview?ecd=wnl_hbn_112210
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