With aging, bodily changes occur: loss of muscle mass, increased fat mass and reduced the amount of water. At the same time, protein, calcium and vitamin D are less well absorbed by the body. To preserve the principal bone and muscle, proper nutrition and little physical activity are essential. Avoiding falls and retain some autonomy pass through a good diet and maintaining physical activity. Follow these tips and you will keep the shape and balance!
Calcium, protein and vitamins!
Hip, wrist or spine ... osteoporosis is responsible each year for 130,000 fractures. And older people are not the only ones concerned. Since the fifties the condition we face: almost one in two women will suffer a fracture related to this "fragile bone disease. How to cope with this loss of bone mass? The preferred element is calcium! 99% of the mineral are located in the skeleton, which contains more than one kilogram in adults.
After 55 years, the daily requirements for calcium are 1.2 grams, or about one liter of milk!The main sources of calcium are milk, cheese and some vegetables. You can also find calcium in some dried fruit, vegetables or seafood, fish or eggs. By diversifying your sources of calcium do you avoid focusing on dairy products may be too high in fat. Too fat, these foods promote weight gain and increased cardiovascular risk. In summary, take a milk product four times per day.
Vitamin D that the body produces when exposed to sunlight helps set the calcium in bones.So do not stay cloistered and out as often as possible! And to be sure not to miss vitamins, take our testing "Do you lack vitamins?"
Finally, a good source of protein is also essential. Think of meat, fish or eggs. Do not wait until thirsty to drink. A liter and a half to two quarts of water or soft drinks per day are recommended.
Healthy diet and physical exercise: the power balance
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