Thinking about proper nutrition and physical activity, we are more likely to pursue the goal of losing weight by the summer than taking care of health for the future. However, statistics are encouraging: more than 25% of American respondents say that extra weight for them is not the main reason for going to the sports club. First of all, they want to maintain their excellent health and well-being for many years. But the state of the skeleton at the age of 20-30 years, according to the same statistics are thought of a few. Up to a certain age, we do not have any problems with it: except after a long working day, the waist is sinking, or a walk on his heels will end with an unsuccessful landing from the "height" and dislocation. However, timely prevention can save us from serious problems afterwards and avoid osteoporosis.
Bones are like muscles: from physical exertion they become stronger, and at their absence atrophy. Even a sufficient intake of calcium with a passive lifestyle will not save you from losing bone mass. The human skeleton consists of 206 bones and 230 joints. The formation of peak bone mass occurs at the age of about 25-30 years. After that, the density of bone tissue begins to gradually decrease. If you lose it in large quantities, you will develop osteoporosis. In fact, it has already been called "the disease of the last decade," although it is not fully so. This is part of the natural aging process of the body, an absolutely normal phenomenon. But right now it is necessary to think about not allowing osteoporosis to develop. You are given the opportunity to strengthen your bones with a properly composed diet and exercise.
Sedentary lifestyle
Bone health, like any part of our body, must be maintained. In order for them to be more durable, it is necessary to engage in physical education and exercise. Safety precautions. To maintain a healthy skeleton, you do not need to resort to complex compound exercises. It is enough to give 30-35 minutes daily cardio load of medium intensity. Go walking, jogging, cycling and tennis. As you know, the same active lifestyle increases the risk of bone injuries. The most common of these are dislocations or bruises. A diet rich in vitamins and trace elements will help you strengthen the bones and skeleton.
1. Milk and dairy products. They contain the greatest amount of calcium. Moreover, without these products, it is impossible for a person to obtain the necessary amount of calcium with food.
2. Greens (parsley, dill, etc.). It is rich in important vitamins C, B1, B2, K, E and contains such valuable trace elements as calcium salts, potassium, iron, phosphorus, which, in fact, is a whole mineral-vitamin complex.
3. Sea fish, caviar, liver and quail eggs in large quantities contain vitamin D, which improves the absorption of calcium and increases immunity.
4. Milk, meat, eggs and cereals. They contain phosphorus, without which the normal harmonious development of the brain and bones is impossible.
5. Black currant, dog rose and citrus. Deficiency of ascorbic acid leads to a violation of collagen synthesis of bone tissue, so introduce into the diet foods rich in vitamin C.
6. Zheleobraznye dishes, fish and soy. These foods are rich in an amino acid such as lysine. It participates in bone formation and maintenance of the function of tissue formation and restoration.
Lack of calcium in the body
Recent studies have shown that modern women consume about 400 mg of calcium per day, whereas the recommended minimum for women aged 19-49 is 1000 mg. For the prevention of osteoporosis and strengthening of bones, it is enough to replace some products with those that contain more calcium and phosphorus, since they are the main components of bones. This is especially important for those who are actively involved in sports. Take mineral supplements only if necessary. Safety precautions: If you like milk, your problems are solved. And even a low-fat product contains a sufficient amount of calcium. Do not drink milk - include in your diet other dairy products, for example, yoghurts, cheeses, milkshakes. But with cream and butter, do not get carried away: in them the calcium content is much lower. If you have doubts about your healthy joints, bones and muscles, you can check it at home.