Women have a higher risk of having osteoporosis or a decrease in bone mass and density than men. Pregnant and lactating women are placed at an even higher risk as the calcium in their bodies is being shared with their babies. As such, Moms are advised to strengthen their bones through healthy eating and exercise during and after pregnancy.
Calcium and Vitamin D are two key nutrients in preventing osteoporosis. Calcium builds strong bones while Vitamin D helps in the body’s calcium absorption. Non-fat and low-fat dairy products are great sources of calcium along with sardines and other fish products. There are also calcium supplements that can be taken to help those who need more calcium in their body. However, there is also the risk of having too much calcium in the body. This may lead to the hardening of blood vessels and kidney stone formation. It is best to stick with natural sources of calcium and follow the recommended dietary allowance in nourishing the bones. Calcium supplements may be reserved until they are prescribed by one’s physician. Other bone health vitamins include Vitamins A, B12, C, and K.
Taking the right amount of calcium and vitamins is only part of the formula in keeping the bones properly nourished. Mom should also have a regular exercise regime to strengthen the bones and avoid food that diminishes bone density like salty food, alcohol and caffeine.
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