how to maintain bone strength

When someone older than 30 years, usually strength / bone density will decrease, even penurunnya could reach 5 percent per year after menopause. reduction will have a negative impact on the activities we do. To avoid a decrease in strength / bone density, there are several ways that get done at home, namely:

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1. Drinking milk and other dairy products
Milk contains calcium which is useful to maintain bone strength. milk and other dairy products are low in fat can also help for full longer. Eat at least two servings of milk and other dairy products every day, such as a glass of milk and 200 grams of yogurt or two pieces of cheese. If you are experiencing menopause, increase the intake of up to three times a day.

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2. Perform strength training
in order to become strong bones need to be trained with activities that require pounding, or strength. do beat high activity such as jogging, aerobics, or jump rope.

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3. Carotene / create more

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Carotenoids are antioxidant pigments found in yellow vegetables, orange, red, and dark green. Its function is to help get rid of age-related decline in bone. Results Studies in the United States found that high intake of carotenoids, particularly lycopene are found mainly in tomatoes red, can protect elderly women from the risk reduction in spine density.

I hope this information is useful for us all. Amiin