Author: Penny Brown: Published on: June 22, 2001
Children aren't the only ones who need calcium. Because bone tissue is constantly building up and breaking down, calcium is important for every one of all ages.
To prevent osteoporosis you will need to eat a balanced diet rich in calcium throughout your lifetime.
? Postmenopausal women on ERT need 1,000 mg. of calcium daily.
? Postmenopausal women not on ERT need 1,500 mg. of calcium daily.
Adding more calcium to your daily diet is easy Add a dairy product to every meal by grating cheese over your salad, or adding low-fat yogurt or frozen yogurt for dessert. Enjoy other high calcium foods like broccoli or calcium fortified fruit juices.
Some people with ostomies have difficulty digesting milk products. We will either have gas or we are lactose intolerance. People who are lactose intolerant can satisfy daily calcium requirements by incorporating nondairy, calcium-rich foods into their diet by using and taking calcium supplements, and by using lactose pills or drops which make the milk products digestible (www.lactaid.com for more information) only one of the many products available to us.
Also regular weight-bearing exercises, which causes muscles to work against gravity, helps to build and maintain bone mass. Walking is an excellent weight-bearing exercise, as is jogging, tennis, aerobics and dancing. Experts believe that other forms of exercise, like swimming and bicycling, while not weight bearing, have important cardiovascular benefits. Remember, keeping active allows you to eat more without gaining weight, making it easier to maintain an adequate intake of calcium and other nutrients.
Make an attempt to adopt an active lifestyle. Walk short distances instead of driving, use the stairs instead of the elevator, and do house or yardwork. If you spend a lot of time sitting, it's especially important that you exercise.
Remember: before embarking on an exercise program, be sure to consult your physician
Ostomy News, Okanagan Mainline Ostomy Association of BC Sep 01 |
