In recent years, there has been a saying circulating on the Internet: In this life, people must have at least one trip to go. Easier said than done! Not to mention that there is not enough time and money, a strong body and hard bones are also the most basic! But some people may fall, hit, or bump in the car and have a bone problem, or even fractures. In this situation, it is difficult to go around the world in a dashing manner! Then again, what exactly affects our bone health?
What is stealing our bone health? In general, both men and women are the growth stage of bones before the age of 20. At this stage, the human body can obtain 90% or more of the bone mass; in the following ten years, the bone mass is still slowly increasing; by the age of 35, the unit volume of bone mass of the whole body reaches its peak, that is, the peak bone mass. The higher the peak bone mass, the better the bone quality, and the later the osteoporosis appears.
However, after reaching peak bone mass and maintaining it for a period of time, the bone enters a period of aging, starting from 40 to 45 years old, and bone mass decreases with age. That is, as we age, bones gradually become "fragile", a fact that cannot be changed. And once the bone problems, the impact on life is needless to say. Therefore, whether it is young people, or middle-aged and elderly people, they should establish the awareness of bone maintenance as early as possible.
3 tips to protect bones, hurry up and learn! 1. Reasonable calcium supplementation Simply put, calcium supplementation can delay bone mass loss. Because the bones of the human body are always in constant metabolism, old bones are constantly destroyed, new bones are constantly formed, and calcium is the raw material for bone synthesis, and sufficient calcium is conducive to bone synthesis. How to supplement calcium? First of all, rational nutrition is the foundation. Usually, you can eat more foods rich in protein, calcium, phosphorus and vitamin D, such as low-fat milk, lean meat, fish, vegetables, etc.
Second, quit smoking and alcohol. In addition, vitamin D supplementation is necessary. Although many people do not lack calcium in their diet, they also have osteoporosis, the reason is that calcium cannot be fully absorbed by the bones. Therefore, calcium supplementation alone is not enough to prevent or treat osteoporosis, and if necessary, an appropriate amount of vitamin D can be taken at the same time to help with calcium absorption. Be aware, however, that calcium supplementation is appropriate, as oversized calcium supplementation may increase the risk of kidney stones and cardiovascular disease. According to the 2013 edition of the Dietary Nutrient Reference Intake for Chinese Residents: The recommended daily intake of vitamin D for adults is 400 international units (IU);
For older people 65 years of age and older, the recommended daily intake of vitamin D is 600 IU due to most lack of sunshine or impaired intake and absorption.
If you do not know the specifics of what to make up, it is recommended to consult a professional doctor. 2. Insisting on exercise can not only improve body agility, strength, posture, etc., but also help to increase bone density. However, it should be noted that exercise needs to be done according to ability. Some elderly people, because they firmly believe that "life lies in sports", ignore their physical condition and carry out more labor-intensive sports such as mountaineering, but they are vulnerable to sports injuries. Especially in groups that already have osteoporosis, they should be extra careful during exercise to prevent the occurrence of fractures. It is recommended that middle-aged and elderly people choose gentle sports, such as walking, yoga, square dancing, and tai chi.
3. It is best to choose a time when the sun is not too strong: 8 to 10 am in the summer, 4 to 6 pm in the summer, and 11 am to 3 pm in the winter. During the sunbathing process, try to expose the skin, sunbathe for about 20 minutes, so that the skin is not red, hot, and feel comfortable. root
The text and pictures are all derived from one map network.
(Health Daily Push)