People reach middle age. Physical fitness is also declining.
Especially bones, joints.
I always feel like my back hurts.
Do you know. Maybe it's a critical period for bone mass changes!
Three critical periods of bone mass change
Man stands without bones, and bones are "strong" to support our bodies.
But bones are not staticIt's also constantly being built, shaped, and rebuilt, quietly changing at different ages.
Before the age of 20
Children and adolescents are in the period of growing their bodies, when the bones are inBone mass rise phase,Bone formation is greater than bone resorption, and bone mass continues to grow.
More than 90% of the bone mass in adults is accumulated before the end of puberty, at this timeEnsure balanced nutrition and regular exerciseHelps the child to have a satisfactory height and adult bone mass.
20-40 years old
This stage is the peak period of bone growth and development, and the bone mass is maintained at the peak of the bone. InBefore the age of 0GuaranteedAdequate calcium intakeVery important.
After the age of 40
As we age, we begin to lose bone mass.
EspeciallyWomen are postmenopausalRapid onset of bone loss increases the risk of fracture;
Men are generally after the age of 50Bone loss begins, and when bone loss reaches a certain level, the risk of fracture increases significantly.
Therefore, after the age of 40, in addition to cultivatingGood living habitsoutside,Get regular check-upsIt's also important to know about your bone health.
It is recommended to add it to the medical checkup program after the age of 40Bone density test,You can also measure your height frequently if you are lower than when you were youngerMore than 3 cm,Be alert for osteoporosis.
Good living habits
Supports bone health
Get plenty of sun
Without sun exposure, it is easy to develop vitamin D deficiency or insufficiency.
RecommendationsTwice a week, bask in the sun for 15-30 minutesThis is conducive to vitamin D synthesis and promotes calcium absorption.
Eat a balanced diet.
Increase your calcium intake.
Calcium is the main element of the bones, and calcium and vitamin D supplementation play an important role in maintaining bone health at all stages of life.
Calcium-rich foods can be eaten, such as:Milk, shrimp skin, firmfruitWait a minute.
RecommendationsDrink more than 300 ml of milk a dayIn general, milk contains 321 mg of calcium per 300 ml.
In addition,Trace elements such as magnesium, zinc, manganese, copper, etcIt plays an active role in the formation of bone collagen, and sufficient bone collagen is beneficial for bone toughness.
Vitaminsd、k、c、e、aIt affects the growth and metabolism of bones. In addition to being obtained in the diet, it can also be supplemented with complex preparations.
Avoid bad habits that hurt bones
To maintain good living habits,Quit smoking, limit alcohol, avoid excessive consumption of coffee, and avoid excessive consumption of carbonated beverages
Maintain regular exercise
Exercise appropriately, preferably every week150-300 minutes of moderate-intensity exerciseSuch as brisk walking, jogging, and square dancing.
Maintain a healthy weight
People who maintain an appropriately healthy weight and are excessively emaciated are prone to osteoporosis.
Text**: Healthy Lifestyles for All Initiative.
Shaanxi people's health *** network invasion and deletion.