Scientific calcium supplementation, not fragile “glass man”
In a sense, modern people are becoming more and more “hard”.
Outside of us, there are smart business attire, a living environment made of reinforced cement, and safe, comfortable, and extremely hard walking tools.
Our lives are more convenient than ever. As long as we are willing, we can do everything including work.
However, few people know that, inadvertently, the bones that support us to stand and walk freely are becoming weak.
When too much “necessary” was not so “necessary” now, what we need to change is the lifestyle that matches it.
Now, we do n’t have to run and chase to get food, we do n’t have to chase the sun to get warmth, we do n’t have to use the fruity fruits and vegetables .”Fragile” reasons.
Speaking of health risks, breast cancer is undoubtedly the most scaring woman.
But do you know?
A woman’s chance of developing breast cancer in her lifetime is far less than that of osteoporosis.
Researchers from the International Osteoporosis Society (IOF) have even predicted that by 2050, one in three women and five men will suffer from osteoporosis.
What is scary about osteoporosis?
Cancer affects how long we live, but osteoporosis determines our quality of life: we often feel back pain, fatigue and fatigue for no reason, we have cramps every time we move our calves, and even more terrible, we can cause fractures when we drop a heel .These are far from our imaginative and healthy image.
If one day we have to live carefully because of weak bones, then we will lose many of our right to embrace happiness at the same time, and the quality of life will be severely limited.
A study in Singapore found that 1 in 5 people with hip fractures caused by osteoporosis will die within 1 year, and 1/3 will have to spend the rest of their lives in a wheelchair or bed.
Experts believe that the rising incidence of osteoporosis is related to the general extension of human lifespan, because bones naturally become weaker with age.
But the amount of calcium in your bones is like a savings account. If you store much more in your youth, the rate of calcium loss will slow down as you age.
Most people begin to lose calcium from the age of 35, and if our “saving account” balance is full, the risk of osteoporosis will be greatly reduced.
Moreover, the bone condition of modern people is much worse than before.
Osteoporosis, which often occurred in elderly people in their 60s, now has some people in childhood.
Therefore, “Fashion Health” advocates: strengthen the bones, starting from now.
The so-called unsatisfactory life is just nine times. I just saw a hint of the dawn of the cancer vaccine. Then I was warned that after 50 years of age, more than 30% of us may suffer from osteoporosis. Why are our bones becoming more and more fragile?
Too many choices are dangerous. Why don’t more and more foods make us more and more healthy?
Because we do not know how to choose, this is why the osteoporosis problem in developed and backward areas is equally serious. The former does not know what to eat to be healthy, and the latter has no healthy food to eat.
Therefore, to make yourself a “skinny beauty”, you must know a lot of knowledge in daily diet.
Air quality, bone health and food supplementation of calcium is a very “passive” process, because even if you eat calcium, it does not mean that the body will receive everything.
Without the help of vitamin D, the ingested calcium will only be excreted with the “sewer system”.
As we all know, sun exposure makes bones healthier, because it can synthesize natural vitamin D, but now the air is dirty, and the beneficial rays of sunlight have been filtered by the layers when they reach our bodies.
It is no exaggeration to say that the effect of the sun for 30 minutes is only equivalent to the previous 15 minutes.
Winter sunshine is short, and the problem of lack of VitD is particularly serious.
What’s more, we stay in the office all day and rarely touch the sun.
It is convenient for us to be lazy and to eat less, not to mention the bones, and even the muscles are not so powerful.
And bones and muscles are the most intimate “partners”-the solid bones make the muscles reach their full potential, and the muscles in turn promote bone growth and metabolism.
There are too many examples of the perfect integration of bones and muscles in nature. Cheetah is one of them.
Invertebrates, such as snails and caterpillars, can only crawl on the ground.
Although osteoporosis cannot be cured, the good news is that it is completely preventable.”Fashion Health” reporters were invited to participate in the International Conference on the Prevention of Osteoporosis in Bangkok Antiques. Experts in the field of global bone health gathered to remind the public to be vigilant against osteoporosis and to make our lives better.
The conference also set up Bone Health Day on October 12 every year, and invited 7 Miss Worlds from 5 countries to share their health experiences with the public.
Choosing food and being smart eaters Modern people are fortunate because we don’t have to be like our ancestors. The first thing we do every day after waking up is worrying about finding food.
But this requires us to be rational enough to choose what our bodies need rather than what our eyes or tongues need.
The relationship between calcium and bones is the “brick” and “house” relationship.
To ensure bone health, calcium is the first pass.
But how much calcium is necessary?
The recommended daily amount of calcium varies from country to country, ranging from 800mg to 1500mg.
National nutrition experts recommend calcium supplements: Adults under 50 years of age need 1000 mg per day, and women over 50 years of age need 1200 mg per day.
1000mg of calcium is food, that is, two large glasses of milk per day plus two other calcium-rich foods.
Westerners have dairy products, and Asians have soy products. 90% of Asians have different forms of lactose intolerance. Therefore, drinking milk is an “unfortunate blessing” for us.
Although we do not accept milk, we can choose dairy products that taste buds and stomachs prefer, such as yogurt and cheese.
Besides, we still have soy products to meet our calcium needs.
It is really pleasant to have soy products on the table. They are just a good source of calcium and the presence of soy isoflavones, which can reduce bone damage, increase bone formation and bone density, and are perfect bone health foods.
Other bone-building foods-various green vegetables, carrots, boned sardines, etc.
Eating less salt is also to rely on calcium to prevent osteoporosis, as if the football team has only offensive players and no defensive players.
Experts believe that eating too much salt is also one of the reasons why modern people are prone to calcium deficiency.
Because salt can increase calcium loss through urine.
And if you eat more fruits and vegetables and unrefined foods and increase potassium intake by 4000mg per day, you can reduce the loss of 60mg calcium.
3.Vegetables, the best calcium supplement research has found that calcium supplementation depends entirely on milk, legume products, and vitamin K in green leafy vegetables such as green broccoli, which can promote strong bones, thereby greatly reducing the risk of fractures.
Experts believe that the best way to eat a healthy bone is to recover bone health through vegetables, fruits, roots and salt-free tables.
Falling in love with sunlight, bones need vitamins. Because of different genes, Asians, especially Asian women, are more likely to develop osteoporosis. Comparing the incidence of tropical and temperate regions, people have discovered the magic of sunlight.
Let’s go outside and soothe the sun.
The right amount of VitD is another key factor in maintaining bone health, because VitD helps the body absorb calcium more effectively.
Experts have found that exposing hands, arms and face to the sun?
15 minutes, 2 every week?
3 times so that the skin can produce enough VitD.
For those “naturalists” who want to supplement VitD with sunlight, it is recommended to fully enjoy the sunlight before 10 am. At this time, the sun has the most beneficial rays, so it will not damage the skin for calcium supplementation.
Egg yolks, oily fish, liver, and VitD fortified milk and cereal breakfast all provide vitamin D by the way.
Those who do not pay attention to the diet, but also serious outdoor sports, need to consider adding some VitD supplements.
Experts believe that adults need 400 per day?
800 international units VitD.
We can get -1 from the following ways.
30-minute sunbathing 2.
One egg yolk 3.
One serving of marine fish 4.
Vitamin-added dairy or soy products5.
Vitamins and mineral supplements Our bones need weight-bearing bones. Are bones innate once they become long-lasting?
of course not!
Don’t be fooled by the bones of dinosaurs in the museum. The bones are actually living tissues, which can grow and shrink.
Like other body organs, change is eternal. It is not only time that governs it, but also your lifestyle.
For bones, the choice of exercise method is particularly important.
Just like muscle tissue, bones need to be used regularly or they will degenerate.
Bone needs to be given a certain amount of weight every day. Regular exercise such as cycling or climbing stairs can keep it strong, which has been proved by medical experiments.
Therefore, experts recommend choosing weight-bearing exercises such as walking, running, weightlifting, high jump, and dancing, as these exercises can directly promote bone growth.
Weightless exercises, such as cycling and swimming, are not the best training for strengthening muscles, although they cannot directly affect the bones.
1.In addition to the health inspiration from “Shenzhou VI”, exercise is beneficial to children’s bone development, and it can also maintain the vitality of adults’ bones, which comes from space.
When astronauts left Earth to travel around outer space for the first time, medical staff was ready to check their physical condition.
It turned out that at zero gravity, the astronauts’ muscle tissue was significantly degraded, and their bones were distorted by the same effect.
Because in the absence of gravity, muscles do not need to take too much labor, and the direct response caused by the body is that unnecessary muscles are no longer needed.
The changes that occur in astronauts are the same as those that occur in retired weightlifters, with muscles gradually degrading as they no longer bear weight, as are bones.
2.Maintaining balance and reducing the incidence of falls Extended fractures are caused by falls.
A large number of figures show that the body posture is correct, the balance function is good, and the muscled person has a low chance of falling and being injured.
At the same time, there is an increased probability of pelvic fractures for sedentary people.
For example, a woman who sits more than 9 hours a day is 50% more likely to have a pelvic fracture than a person who sits less than 6 hours a day.
Therefore, researchers recommend that we do some balancing exercises on a regular basis.
For example, to develop a good habit of walking after meals. In addition, sewing training can also reduce the incidence of falls by 20% and the possibility of serious injuries by 30%.
The ancient Chinese Taijiquan can obviously improve the balance and muscle strength of our body after just 15 weeks of training.
It should be reminded that people with joint diseases, especially knee osteoarthritis (osteoarthritis) are not suitable for weight bearing exercise.
Because weight-bearing exercise is good for a healthy joint, but for a joint that has already degenerated, it prolongs the burden on the joint, accelerates the degeneration of the joint, and causes symptoms such as joint pain and fluid accumulation.
Therefore, patients with joint diseases should choose non-weight-bearing sports such as swimming.
TIPS: 4 important moments of bone health for 11 people?
13 years old: Studies show that girls are at 11?
At 13 years of age, the development of bone tissue was almost equal to the bone she lost in 30 years after menopause.
This is the peak period of bone health.
20 years old: The house is sturdy and the foundation is stable, as is the bone health.
Most people’s bone development peaks around the age of 20, when bone density and strength reach their maximum.
35 years old: The rate of calcium loss in the bones begins to be greater than the rate obtained, a very delicate turning point.
50 years old: The onset of menopause allows calcium reduction to be lost. At this time, you need to pay special attention to choosing food and exercise methods, and also need to supplement excess calcium and vitamin D.