Nutrients such as calcium and vitamin D play an important role in the exchange of substances in bones. Physical exercises help maintain the strength of bones and muscles, especially exercises for strengthening bones, as they contribute to bone reconstruction and increased bone density.
The portal, which is the official source of information for German pharmacies, indicates that women over 50 should increase their calcium intake to 1200 milligrams per day. Bone density decreases with age, which increases the risk of falls and serious injuries, potentially leading to limited mobility.
The portal "Apotheke.de" reports that from 40 years of age, bone mass gradually decreases, which can be compensated by a balanced diet that meets the organism's needs in calcium (1000 mg per day) and vitamin D (600 IU per day). With severe symptoms, one may consider alternative hormonal therapy, which also prevents osteoporosis.
From 70 years of age, men and women are recommended to consume 1200 mg of calcium and 800 IU of vitamin D per day, as well as regularly engage in sports, which helps improve coordination and strengthen bones.
