two to four servings of dairy products such as low-fat or nonfat milk, cheese, and yogurt, or other calcium-rich foods each day.
Besides dairy, calcium can be found in clams, sardines, legumes, and leafy greens such as kale and broccoli. Vitamin D supplements are important to help the body absorb calcium.
Many women don’t get enough calcium without taking supplements, and increasingly we are learning that many are also deficient in vitamin D. The National Osteoporosis Foundation (NOF) recommends 1,000 milligrams of calcium and 400 to 800 international units (IU) of vitamin D daily for all adults under age 50. For adults aged 50 and over, the NOF recommends 1,200 milligrams of calcium and 800 to 1,000 IU of vitamin D daily.
In addition to making smart food choices, weight-bearing exercises that make the muscles work against gravity also help build strong bones. Weight-bearing exercises include walking, jogging, hiking, stair climbing, jumping rope as well as weight lifting and dancing, and engaging in at least 30 minutes of such exercise every other day can help preserve or even increase bone mass, particularly in younger women.
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What kind of foods will protect my heart?
To reduce the risk of heart disease, which increases as the estrogen in your body declines, limit your overall daily intake of fat to less than 30 percent of your total calories. Limit saturated fats such as ice cream, butter, meats, and whole-milk cheeses to less than 10 percent of your daily calories. Some experts, however, suggest no more than 7 percent of daily calories should come from saturated fats.
The oil found in fatty fish, such as salmon and mackerel, can help protect your heart. However, the fat found in butter and most types of meat can harm your heart. Eat plenty of fiber, found in fruits, vegetables, and whole grains. Regular exercise is also helpful in lowering stress and cholesterol and helping you maintain a healthy weight.