Consume foods with low energy content and high nutritional value
Minimize simple sugar and carbohydrate consumption! Instead, increase your complex carbohydrate, pulp intake! Make room for whole grain products and legumes on your table.
Consume at least 5 servings of fruit and vegetables a day
Phytochemicals are important in preventing health problems such as cardiovascular diseases, hypertension, diabetes, maintaining bone mineral density! However, be sure to consume fruits and vegetables to support adequate and balanced vitamin-mineral intake!
Consume a maximum of 5 grams of salt a day
Excessive consumption of salt increases calcium excretion! Salt consumption of 9 grams or more per day is a risk factor for osteoporosis. Avoid pickled foods, ready-made products and foods high in sodium!
Watch out for calcium and vitamin D!
Premenopausal bone density loss is 3-5% every 10 years, while this rate is 1-3% per year after menopause. Spine, hip and wrist fractures are seen as a result of weakening bones after menopause. Getting enough calcium and vitamin D reduces bone mineral loss and ensures the protection of bone health. Therefore, foods with high calcium content should be consumed.
Drink at least 2 glasses of milk a day!
Increase your calcium intake with yoghurt, cheese, curd cheese, green leafy vegetables and molasses! Get your Vitamin D levels checked every 3 months!
Physical exercise for at least 30 minutes a day!
Do not postpone daily exercises for not weakening muscle mass, not increasing fat ratio, increasing appetite and vitality! Get started today!