With the increase of age, the number of osteoporosis patients is also increasing year by year, especially for women in their 40s and 50s. Osteoporosis is a common bone disease, however, many people don't realize the seriousness of the problem. So, today we are going to talk about how women can block bone loss through diet after they enter their 50s.
If you do not pay attention to the problem of osteoporosis, you may have symptoms of spinal fracture. Spinal fracture is an injury that can be easily overlooked, it usually does not cause very intense pain, but in the long run, it can cause a lot of inconvenience in life. Therefore, women should pay close attention to their bone health.
So, how should women supplement calcium through diet after entering their 50s? The most important thing is that we cannot ignore the intake of vitamin D, we can get enough sun exposure and eat more foods rich in vitamin D. Remember, it is important to maintain a good diet and stay away from osteoporosis. Here are three "bone-nourishing food" recommendations, be sure to give up more than you can!
Milk
We often say that "milk is a good thing", this sentence is not false! Milk is one of our most common calcium supplements, milk is rich in calcium, vitamin D, etc., which can effectively enhance the stability and density of bones. Drinking a glass of milk a day can help reduce the risk of bone loss and protect bone health. Whether it is plain milk or yogurt, it is a good choice for calcium supplementation. Not only can it meet your calcium needs, but it also provides high-quality protein and vitamin B12 to keep you healthier and more energetic.
Egg
As a nutritious food, eggs are rich in vitamin D, vitamin K and calcium. Vitamin D aids in the absorption and utilization of calcium, while vitamin K promotes bone growth and repair. Eating eggs in moderation every day can provide enough nutrients to promote bone growth and repair. Not only that, but eggs are also rich in choline, which helps improve cognitive performance and promotes brain health.
Kudzu
Pueraria lobata is known as "Gedingtian" in Chinese herbal medicine, rich in soy isoflavones, which have certain estrogenic activity, help to improve bone density and bone quality, and have analgesic, anti-inflammatory, and anti-osteoporotic effects. Studies have shown that moderate intake of kudzu can promote an increase in bone density and slow down the rate of bone loss. Kudzu can also regulate estrogen levels in the body, relieve menopausal discomfort, and make women more comfortable and healthy during menopause. Kudzu can be added to soups or stews to quietly protect your bone health.
1. What drinks should I drink less to prevent calcium loss?
Coffee, carbonated drinks. Both coffee and carbonated drinks contain caffeine and phosphoric acid, both of which can cause calcium loss in the body. Caffeine affects the absorption and utilization of calcium, increasing calcium excretion in the urine. Carbonated beverages contain phosphoric acid, and excessive intake can combine with calcium to form an insoluble substance, further leading to insufficient calcium absorption.
2. What activities should people with calcium deficiency do?
Walking, squatting exercises. Walking is aerobic exercise that can promote blood circulation and improve the efficiency of calcium absorption. Squatting can stimulate bone weight-bearing and promote bone growth and strengthening. Both of these exercises are gentle, low-risk exercises that are suitable for people with calcium deficiency.