Things to do to Keep your Joints Healthy
Adults younger than 50 need 1,000 milligrams of calcium per day, and people over 50 need 1,200 milligrams per day
- The main source of calcium is milk. A single 8-ounce cup of milk whether skim, low-fat, or whole has 300 milligrams of calcium.
- A cup of yogurt has as much calcium as an 8-ounce cup of milk. And one ounce of cheese has nearly as much. Even if you lactose intolerant, there are now plenty of dairy products that are lactose-reduced or lactose-free. Removing lactose from milk or dairy foods does not affect the calcium content.
- Another excellent source is sardines. All those little fish bones have just what you need to build bone mass in your body. Eating 3-ounces of canned sardines delivers a little more calcium than a cup of milk.
- There is plenty of calcium in many vegetables such as bok choy, Chinese cabbage, and kale. Turnip greens and collard offer a lot of calcium too.
- Fortified foods are those that do not contain natural calcium but are enhanced. Fortified orange juice has up to 240 milligrams of calcium, fortified cereals deliver up to 1,000 milligrams per cup. Always check the nutrition level for the exact amount.
- Supplements are an easy way to boost your calcium intake. To maximize absorption of calcium supplements take no more than 500 milligrams at one time.
- Half a cup of tofu contains 258 milligrams of calcium.
- Salmon and other types of fatty fish offer bone-boosting nutrients. They contain calcium as well as vitamin D, which help in calcium absorption.
- Nuts and seeds strengthen bone health in many ways. Almonds, pistachios, and sunflower seeds are all high in calcium. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.
Sticking to a low-salt diet can help you keep more calcium to strengthen your bones.
- Do regular weight bearing exercise. This includes any activity that involves that uses the weight of your body or outside weights to stress the bones and muscles. Ex. Brisk walking, tennis, dancing, and yoga.