Final answer:
Women over 50 and men over 70 should consume a) 1,200 milligrams of calcium daily to maintain strong bones and prevent osteoporosis. A healthy diet with calcium-rich foods and vitamin D, along with regular weight-bearing exercises, are essential preventive measures.
Step-by-step explanation:
Women over age 50 and men over age 70 need a) 1,200 milligrams of calcium a day.
Calcium is crucial for maintaining strong bones and plays a vital role in bodily functions. Females often consume less calcium than males, especially as they age, leading to an increased risk of osteoporosis.
It is important to include calcium-rich foods in one's diet. Dairy products like milk and cheese are excellent sources, along with green, leafy vegetables, nuts, and egg yolk.
Additionally, Vitamin D is important as it promotes calcium absorption, which is more efficient in an acidic environment provided by organic acids and lactose.
During menopause, women experience a decline in estrogen production, which affects bone mass and calcium-phosphorus balance.
Preventive measures should include a calcium and vitamin D rich diet from early in life, coupled with weight-bearing exercise to build maximum bone mass before the age of 30 and decrease the risk of developing osteoporosis later in life.