Bones - this is the basis for the muscles, can be said, the basis and the beginning of everything that allows us to live and move. How to protect them from such a disease as osteoporosis?
Content
Who is sick osteoporosis?
Age problems with bones are mainly susceptible to women. The risk group belongs to:
- Women with body weight less norm;
- Women having a hereditary predisposition;
- Abuse smoking and alcoholic beverages.
How to protect yourself from the disease and strengthen the bones?
Balance food. Products such as low-fat cheese, yogurt, milk, kefir, sour cream, fish, vegetables and fruits, must be present in your diet all the time, and not only when the problem with the bones has already arisen. If you like black coffee, remember that caffeine outputs calcium from the body, so a cup of black coffee should be compensated by something dairy.
Take calcium. Daily women need 1200 milligrams calcium. Do not rely only on food, you need to receive calcium-containing complexes. Pay attention to the preparations where calcium is combined with vitamin D, promoting the absorption of mineral: 500 mg of calcium and 200-400 mg of vitamin.
Calcium not only strengthens bone tissues, but also normalizes blood pressure.
Multivitamin complexes contain calcium, but in insufficient number. In addition, iron binds calcium and prevents his assimilation.
Sports. The exercise necessary to strengthen bones and muscles is any load in the fresh air, where you are in a vertical position, train the bones to keep the body weight. No seats on balls! Dancing, walking on foot, work in the garden - at least 30 minutes a day. Loads must have an average degree of intensity so as not to injure the joints.
Bring a healthy lifestyle. Bone tissue degradation – Natural age-related process, but there is also a human factor: some diseases, bad habits, rapid actions that lead to serious problems with bones.
Anorexia *, high exercise, hyperactivity lead to a decrease in bone density.
Negative factors that increase the risk of osteoporosis: use of medical preparations (such as prednisone and other corticosteroids), smoking (in smokers for women the risk of osteoporosis is higher than in non-smoking).
Experience regularly! No matter how much time you wanted to go to the doctor, women in the period of Klimaks and after it is recommended to undergo a test for mineral density of bone tissue 2 times a year. Feel free to go to specialists and ask questions.
* Anorexia - Psychopathological syndrome, expressed in an obsessive desire to reduce weight, which is implemented using a diet or full failure.
