Osteoporosis is a disease that can weaken all the bones from the body, causing them to fracture in the minimum effort. In addition to fractures, osteoporosis also causes shrinkage of vertebrae, reduction in height and causes pain and hunched backs.

The disease is a natural aging, women being the biggest hit. One reason that women are more afflicted with osteoporosis is a sharp drop in estrogen during menopause, which induces the body to absorb less calcium. As osteoporosis is a silent disease and it is only detected with tests, is shown to increase calcium intake to prevent it.

Calcium is present in Milk and dairy products, vegetables and fish, besides being an important element to make the heart beat, nerve function and help in muscle contraction.

According to the Ministry of Health of Brazil, an adult should comprise at least 1,200 to 1,500 milligrams of calcium in your daily diet. To meet this need, here are some tips:

- At least three times a week, choose grilled or baked fish in your meals;

- Drink three glasses of milk alternately during the day. Instead of taking it pure, you can also hit the milk with fruit or yogurt;
- If you prefer, eat cheese;

- Do tests to see if their bone mass is appropriate, or if it is under progress to osteoporosis;
- Vitamin D is an essential substance in the prevention of osteoporosis and can be activated by sunlight. Just expose yourself to sunlight for 10 to 15 minutes, daily, in the early morning hours.