One important nutrient that impacts a woman's health is calcium. It is responsible for keeping bones strong and helps to guard against osteoporosis, a condition that causes bones to become weak and brittle and leads to stress fractures and broken bones.
Because women have less bone tissue and lose it faster than men, it is necessary that they build their bone mass through adequate calcium intake. It's never too early to become proactive in the fight against bone loss.
Young women, for instance, can lose bone density due to intense workouts and marathon running. They should begin to build their bone mass starting in their twenties and continue as they grow older.
Since you may not get all of the calcium you need from your diet, it is wise to take a calcium supplement to bolster your calcium levels. In addition, vitamins play an important role in increasing the body's ability to synthesize calcium-specifically vitamins A, D, B-6, C and K.
Diet and Exercise
Did you know that the foods you eat might contribute to bone loss? Increased alcohol and protein levels in the intestine actually hinder calcium absorption in the blood.
Therefore, it is important to avoid alcohol and to regulate protein levels. You must also incorporate calcium-rich foods into your diet while avoiding foods that actually deplete your body of calcium.
For example, fast food has relatively no calcium, and carbonated beverages—which are high in phosphorus—actually deplete calcium levels in the blood. Foods such as leafy green vegetables (spinach and kale), milk or calcium-fortified orange juice, cheese and almonds can help prevent bone loss and will actually strengthen the matrix of your bones, making them less prone to fractures as you get older.
If you are an older woman, it is never too late to begin supplementing your diet with calcium and adjusting your food intake to guard against osteoporosis. Regardless of your age, you can be proactive by taking calcium supplements to fight off, stop or slow down the deteriorating process.
Resistance training is another way to increase your total bone mass and guard against bone loss. It is important to incorporate a strength-training program into your daily exercise program as part of your prevention plan.
Are You At Risk?
Here is a list of risk categories for osteoporosis. If this describes you, be sure to take extra care to guard against osteoporosis through diet, supplementation and exercise:
- Inadequate calcium and vitamin D intake
- A sedentary lifestyle
- Caucasian
- A small or thin frame
- A smoker
- Have never given birth
- Family history of osteoporosis
Be not wise in thine own eyes: fear the Lord, and depart from evil. It shall be health to thy navel, and marrow to thy bones.Always consult your doctor when trying a new nutrition plan, taking vitamin supplements or beginning an exercise program. In addition to confessing Scripture and proclaiming your health, consult your physician when you experience symptoms in your body.
(Prov. 3:7-8)
A sound heart is the life of the flesh: but envy the rottenness of the bones.
(Prov. 14:30)
Pleasant words are as an honeycomb, sweet to the soul, and health to the bones.
(Prov. 16:24)
A merry heart doeth good like a medicine: but a broken spirit drieth the bones.
(Prov. 17:22)
And when ye see this, your heart shall rejoice, and your bones shall flourish like an herb: and the hand of the Lord shall be known toward his servants, and his indignation toward his enemies.
(Isa.66:14)
All rights reserved. Used by permission.
Taffi Dollar is a celebrated author, teacher, and well-known conference speaker. Together with her husband, Creflo Dollar, she pastors more than 30,000 active members at World Changers Church International, World Changers Church-New York, as well as a host of fellowship churches throughout the U.S. and internationally.
