Women are more susceptible than men to a loss of bone mass. According to the Centers for Disease Control, “Peak bone mass refers to the genetic potential for bone density. By the age of 20, the average woman has acquired most of her skeletal mass. A large decline in bone mass occurs in older adults, increasing the risk of osteoporosis. For women, this occurs around the time of menopause.”
Therefore, it is important for girls to reach their peak bone mass in order to maintain bone health throughout life. A person with high bone mass as a young adult will be more likely to have a higher bone mass later in life. Inadequate calcium consumption and a lack of physical activity early on could result in a failure to achieve peak bone mass in adulthood.
Maintaining healthy bones is easier than you may think. With a combination of a calcium-enriched diet and exercise , your overall bone health will benefit. The average adult should be looking to consume about 1000 milligrams of calcium daily. This increases for women who are pregnant or nursing. Vitamin D and green vegetables such as broccoli have also been shown to improve your bone health.
Regular physical activity has been associated with many positive health benefits including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Weight-bearing physical activities cause muscles and bones to work against gravity. Some examples of weight-bearing physical activities include walking, jogging, tennis, racquetball or even dancing
It is recommended that adults engage in at least 30 minutes of moderate physical activity daily while children should spend at least 60 minutes every day exercising. With proper attention and maintenance invested specifically in your bone health, you may see benefits in the rest of your body.
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