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Tips to Keep Bones Healthy During Pregnancy, Breastfeeding, and Beyond Taking care of your bones is important throughout life, including before, during, and after pregnancy and breastfeeding. A balanced diet with adequate calcium, regular exercise, and a healthy lifestyle are good for mothers and their babies. Calcium. Although this important mineral is important throughout your lifetime, your body's demand for calcium is greater during pregnancy and breastfeeding because both you and your baby need it. The National Academy of Sciences recommends that women who are pregnant or breastfeeding consume 1,000 mg (milligrams) of calcium each day. For pregnant teens, the recommended intake is even higher: 1,300 mg of calcium a day. Good sources of calcium include: ·low-fat dairy products, such as milk, yogurt, cheese, and ice cream ·dark green, leafy vegetables, such as broccoli, collard greens, and bok choy--〉含有钙质的蔬菜 ·canned sardines and salmon with bones ·tofu, almonds, and corn tortillas ·foods fortified with calcium, such as orange juice, cereals, and breads. Exercise. Like muscles, bones respond to exercise by becoming stronger. Regular exercise, especially weight-bearing exercise that forces you to work against gravity, helps build and maintain strong bones. Examples of weight-bearing exercise include walking, climbing stairs, dancing, and weight training. Exercising during pregnancy can benefit your health in other ways, too.
Before you begin or resume an exercise program, talk to your doctor about your plans. Healthy lifestyle. Smoking is bad for your baby, bad for your bones, and bad for your heart and lungs. If you smoke, talk to your doctor about quitting. He or she can suggest resources to help you. Alcohol also is bad for pregnant and breastfeeding women and their babies, and excess alcohol is bad for bones. Be sure to follow your doctor's orders to avoid alcohol during this important time. http://www.niams.nih.gov/Health_info/Bone/Bone_Health/Pregnancy/default.asp
第二项资料: Breastfeeding mothers and their children have a lower risk of developing osteoporosis. Women who do not breastfeed have a 4 times higher risk for osteoporosis than women who do breastfeed. References: 1. Blaauw R. et al. Risk factors for development of osteoporosis in a South African population. SAMJ 84: 328-32, 1994 2. Kalwart et al. Bone mineral loss during lactation and recovery after weaning.
Obstet. Gynecol. 86: 26-32, 1995 3. Melton L.J. et al. Influence of breastfeeding and other reproductive factors on bone mass later in life. Osteoporos Int 22: 684-691, 1993 http://www.infactcanada.ca/Healthy%20Mothers.pdf
第三项资料: Breastfeeding protects against osteoporosis. During lactation a mother may experience decreases of bone mineral. A nursing mom's bone mineral density may be reduced in the whole body by 1 to 2 percent while she is still nursing. This is gained back, and bone mineral density may actually increase, when the baby is weaned from the breast. This is not dependent on additional calcium supplementation in the mother's diet. http://www.kellymom.com/bf/bfextended/ebf-benefits.html References: References: Less Osteoporosis |
Osteoporosis: Reduced risk with nursing? by Debbi Donovan, IBCLC http://parenting.ivillage.com/baby/bbreastfeed/0,,3x74,00.html 这一篇楼主一定要读:
Osteoporosis by Kathryn Orlinsky, PhD http://web.archive.org/web/20021106205151/http://www.kjsl.com/~boynews/Osteoporosis.html http://www.kellymom.com/bf/bfextended/ebf-refs.html#Osteoporosis |