To the bone were strong
What primarily distinguishes
a young woman from the old? Of course, a beautiful posture, flexibility, flying
gait. To do this, you need to have strong bones, strong backbone,
strong bones. At a young age all take for granted, not
particularly worrying that these signs of youth, you can quickly
lose. To and in middle age, and old age continue to
active lifestyle, the strengthening of bones it is worth considering now.
bone - the natural aging process. From a person's birth and
before his death, bones are constantly absorb various substances,
dissolve and thus reformed (changing the shape and size).
The process of formation prevails until late adolescence (absorption
exceeds resorption), so the skeleton grows in size.
the average age of the skeleton mass remains more or less unchanged, and
then, after about 35-40 years, resorption exceeds
formation, which leads to a gradual decrease in total bone mass
(This process is called osteoporosis) 0.3-0.5% per year. Man to
old age loses about 20-30% of the skeletal mass, women - up to 50%. In
women this process starts earlier and runs faster.
bone weakens the bones and an increased risk of
fractures. No symptoms until the last steps of: appearance
pains or bone deformities, such as occurrence of the hump. that
prevent weakening of the bones, and reduction of bone substance
osteoporosis, you need to take action as soon as possible.
It is believed that
to strengthen bones, you need to consume enough calcium. AND
this is true. But one thing is absolutely not enough calcium.
Calcium should be supplemented with other minerals to
the body can absorb it properly.
So, make your bones strong and healthy, you need the following.
Additional calcium supplementation
you start taking calcium in the form of supplements, you need to count how
you usually consume calcium from food. For this purpose, for three days
record the number of dairy products eaten by you. Later
You can roughly calculate how much calcium do you usually get with
food. If it turns out about 1,500 mg per day - excellent, optional
reception you do not need.
In 1 cup of milk or yogurt - 240 mg of calcium.
At 100 g of cottage cheese - 160 mg.
In 100 g of cheese - from 200 to 700 mg.
the additional intake of calcium is needed, do not take more than 500 mg
at a time for better absorption. And once or twice a week, do not take
supplemental calcium in general. This is also a need for better absorption.
It is best absorbed when taken together with any
acid - such as ascorbic or citric acid, or with
fermented milk products. That's why calcium-fortified orange
juice - a good way to increase the amount of calcium in their diets.
Meals, excess proteins, can enhance calcium excreted.
you love coffee, remember that caffeine leaches calcium from the body,
so either drink coffee with milk, coffee, or compensate for the increased
consumption of dairy products. The same effect as coffee, incidentally,
Cola and has since also contains caffeine. But only if
caffeine! In carbonated drinks a lot of phosphates, they displace
calcium from the bone, resulting in loss of bone substance. Among women,
Regular drinking carbonated beverages, increases the risk of bone fracture
assimilated, magnesium is also necessary. Well, if in your daily
multivitamins contain 250 mg magnesium. If it is less, it is necessary to increase the
its consumption. Many magnesium found in peas, beans, raw
and rice bran, and black bread, soy and oat flour and nuts.
D - another necessary ingredient for strong bones. The best source
Vitamin D - natural sunlight. But do not get carried away
sunbathing. Most people, in order to get
a sufficient amount of vitamin D, it takes about 10 minutes of
in the sun. The darker your skin, the more sun you need.
Vitamin D is also part of the majority of multivitamin complexes.
like the muscles are strengthened by exercise, and prolonged absence
atrophy loads. Whatever promised various advertising
vitamin-mineral complexes, no vitamins and minerals in the world
will not help you gain strong bones if you do not get enough
physical activity. Even a sufficient calcium intake in the passive
lifestyle not slow natural loss of bone mass. Classes
sports strengthen bones, help to build the calcium in the bones.
effective in this regard - moderate weight training: on special
simulators, or with dumbbells. Also help to strengthen the bones and
intense aerobic exercise: aerobics, walking, jogging, dancing, walking,
Running up the stairs. Exercise without weight bearing, such as swimming
or yoga, are virtually useless bones.
This was proven in
Specifically astronauts: in weightlessness bone mass is lost
very quickly, and only training with weight lifting and exercises
resistance to help compensate for the loss of the astronauts. AT
study, women who are in menopause, it is proved that
only two 45-minute strength training a week is enough to
maintain normal bone density.