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As you age, your bones may weaken and become brittle, this condition is called osteoporosis. Calcium, among other things, can help keep them strong. Here’s how to get it and what else you can do to make your bones to face over the years and do not lose the battle.

Age is an important factor in disease development, the possibility of osteoporosis increases with age, and while still young would like to increase the chances of keeping your bones strong.

Looking for an answer to this concern, he learned that calcium is essential for strong bones, even when you have osteoporosis, because bones become weaker as you age. Thus, he knew that maintaining a diet rich in calcium may help keep your bones strong and got down to work.

Calcium is especially important not only for bone health, but also the heart, muscles and nerves need to function properly. Until required for blood clotting.

If you do not consume the calcium your body needs in your diet, what you receive will come out of the bones and will enter the blood and other parts of your body to perform other vital functions. Fortunately, there are a variety of natural sources that can bring you tasty calcium and you can incorporate into your daily menu. Foods that contain calcium can choose:
- Milk, cheese, yogurt and dairy products in general, which generally are fortified (it’s healthier if you choose low-fat or nonfat).
- Sardines, salmon and other fatty fish.
- Greens of the cabbage family (cauliflower, broccoli, cabbage, etc.)..
- Sesame seeds and others.
- Dried fruits (walnuts, almonds, hazelnuts, peanuts, etc.)..
- Fortified foods such as cereals.
- Foods made from soy

In some cases, when the amount of calcium obtained from food is not enough, you can take calcium supplements, but before incorporating them into your diet is important to consult with your doctor, as well as eating small amounts of calcium is not is healthy, neither is exceeded. Remember that when you get food, gives you other nutrients. Indeed in a previous article to talk about how much calcium is recommended daily, also includes the amount of calcium containing various foods.

Now that you know which foods can help keep your bones strong, and you can start creating your diet to avoid missing ingredients that will provide calcium.

In addition, there are two keys to keep in mind that calcium can do its work inside your body:
- Hold the Salt: is responsible for much that you lose calcium because it makes you remove the urine.
- Take sun (10 minutes per day outside the hours when its rays are strongest, that’s enough): the sun’s rays allow your body to produce vitamin that goes hand in hand with calcium, vitamin D, which is care of your body to absorb calcium properly provide meals.
- Eat foods with vitamin D. As for the amount of vitamin D per day is required, you can read the columns: “Vitamin D, the key is balance” and Do babies need vitamin D supplements? What about pregnant women?

Finally, another thing that is good for your bones is to maintain a healthy weight because extra pounds or kilos should also be supported by them. Therefore it is advisable to do regular exercise. A good option is the aerobic activities and outdoor sports such as walking, dancing, cycling and yoga, among others.