Some things you can do to prevent osteoporosis are:
1. exercise by walking, running, or climbing stairs
2. Eating food sources of calcium in sufficient quantities is very effective
The following are the calcium doses required by the body by age group:
- Children, age 1-10 years: 800 mg calcium / day
- Youth, age 11-18 years: 1,200 mg calcium / day
- Pregnant women, age 19 and above: 1,200 mg calcium / day
- Breastfeeding women: 1,200 mg calcium / day
- Adult women, before menopause: 1,200 mg calcium / day
- Adult women, after menopause: 1,500 mg calcium / day
Some ways to get it are:
- Put 3-4 servings of rich foods in the daily menu, such as milk and cheese
- If you're on a diet, do not leave low-fat milk for consumption
- Always always get enough sun exposure
- Avoid foods that contain fat and high protein
- Reduce coffee, because caffeine in coffee will dissolve calcium
- Eat enough vitamin D
