women's healthy living

[AnalBaby]

http://www.preventcancer.org/healthy...men/whdiet.cfm

After age 40, women need to increase their calcium intake. As estrogen levels decrease, you lose bone strength and need calcium to help prevent bone loss and osteoporosis. Increase calcium intake to 1,200 mg. daily. Here are some good sources of calcium:
1 cup plain yogurt = 415 mg calcium
1 ounce Parmesan cheese = 300 to 400 mg calcium
1 cup of broccoli = 80 mg of calcium
1 cup skim milk = 300 mg of calcium
1 cup of calcium fortified orange juice = 300 mg of calcium

If you take calcium supplements, be sure it also has Vitamin D to help your body absorb calcium. Take your supplement in the evenings for the best results.

If you ever had a bone fracture, ask your health care provider for a bone density test to be certain you do not have osteoporosis.

[jjfigure]

"As estrogen levels decrease, you lose bone strength and need calcium to help prevent bone loss and osteoporosis."

I'm not knocking calcium supplementation, but the only way to maintain/gain bone strength is by heavy, weight bearing activity + calcium. Just supplementing with calcium won't do the trick.

For women especially, who tend to have issues with spinal and hip bone strength, progressively overloading squats and deadlifts is essential.