Osteoporosis has become a common bone disease in our daily lives. As we age, the calcium in the body's bones is gradually lost, and bone density decreases, leading to osteoporosis.
And a proper diet is essential for maintaining bone health. However, some foods can "hollow out" our bones and make us fall into osteoporosis without realizing it.
One4 foods that "hollow out" the bones
1. Pickled food: a delicious "killer".
When the body consumes too much salt, the kidneys will carry a large amount of calcium ions from the urine while excreting sodium ions, resulting in the loss of calcium in the bones.
Imagine if our skeleton is a solid castle, then calcareous is the masonry that builds the castle.
The high salt content of pickled food is like a group of greedy thieves who are constantly stealing the bricks and stones in the castle, making the castle more and more vulnerable.
2. Fat: the "heavy burden" of bones
The high fat content in fatty meat not only increases the body's risk of obesity but also has adverse effects on bones.
Obesity leads to an increase in body weight, which puts more stress on the bones. In particular, weight-bearing areas such as the lumbar spine and knee joints are more susceptible to obesity, leading to problems such as pain and arthritis.
In addition, the digestion and absorption of fats requires the liver to secrete a large amount of bile to participate. When bile is oversecreted in the body, it may disrupt the balance of the digestive system, thus affecting the body's absorption and utilization of calcium.
3. Caffeinated drinks: the "thief" who steals calcium
Caffeine increases urinary calcium loss and decreases calcium absorption. Long-term high intake of caffeine beverages will lead to the continuous loss of calcium in the body, which in turn will affect the health of bones.
In addition, caffeine can also affect sleep quality, and a good night's sleep is one of the important factors in maintaining bone health.
Lack of sleep can lead to a decrease in growth hormone secretion, which affects bone growth and repair.
Therefore, try to choose low-caffeinated or decaf drinks to replace those with high caffeine content. At the same time, increase the intake of calcium-rich foods such as milk and yogurt to supplement the calcium nutrients required by the body.
4. Alcohol: the "best destroyer" of bone health
Alcohol is one of the most common beverages in social situations, but behind this staggering, there is a huge threat to bone health.
Alcohol can cause disorders of vitamin D metabolism and affect the absorption and utilization of calcium; Inhibits the activity of osteoblasts and reduces the formation of new bone; Disrupts the process of bone reconstruction, making the bone brittle and brittle.
The combination of these adverse effects puts our bone health at risk.
In addition, excessive alcohol consumption can also cause damage to organs such as the liver and gastrointestinal tract, further affecting the body's absorption and utilization of nutrients.
IITwo ways to self-measure bone health
Osteoporosis, as a "silent" disease, tends to fracture without any pre-symptoms.
Moreover, it prefers certain groups of people, such as people with diabetes and thyroid disease. These two groups of people are more likely to develop osteoporosis due to the impact of the disease.
Therefore, if you are one of these two groups of people, or have such relatives and friends around you, then please be sure to pay attention to your bone health and take regular self-tests.
1. Comparison of height and arm span
First of all,Stand on a level floor with your feet together and your body naturally straight
Then, ask the assistant to measure your height and arm span (both arms raised sideways, from the tip of one finger to the tip of the other) separately with a tape measure.
Under normal circumstances, an adult's height and reach should be roughly equal. If the measurement shows that your height is significantly smaller than your arm span, then this may indicate that you are at risk of osteoporosis.
Osteoporosis can lead to compression fractures of the spine, which can lead to shorter height.
2. Elbow against the wall test
First of all,Stand with your back to the wall and your feet about 15 cm away from the wall. Then, try to press the elbow area of both hands against the wall
If you notice that your elbows are not clinging to the wall, or that you experience significant lower back discomfort or pain while sticking to the wall, then this may indicate that you are at risk of hunchback and osteoporosis.
Because hunchback is a common manifestation of spinal deformity caused by osteoporosis, and the inability of the elbow to touch the wall may be due to the curvature of the spine.
It is important to note that although the above two self-test methods are simple and easy, they are not a substitute for professional medical examination.
If you have concerns about your bone health, or if you are already experiencing significant symptoms such as pain and limited mobility, it is important to seek medical attention promptly and receive a professional examination and**.
IIICalcium supplementation to strengthen bones, diet + exercise
First of all, in terms of diet, breakfast, lunch and dinner can be cleverly combined to increase calcium intake.
The ratio of calcium to phosphorus in milk is very appropriate, which is conducive to calcium absorption. In addition, milk also contains a variety of nutrients such as vitamin D and lactose, which help in the absorption and utilization of calcium.
At lunchtime, we can try to add some to the dishOnions。Certain components in onions are able to combine with calcium to form calcium salts that are easier to absorb, thus increasing calcium utilization.
For dinner, we can choose some high-calcium vegetables to match, such as camellia, amaranth, bok choy, etc.
The dietary fiber in these vegetables also helps to promote intestinal peristalsis and helps the body to excrete excess salt and waste, thereby reducing the burden on the kidneys and facilitating the absorption and retention of calcium.
In addition to dietary adjustments, we can also combine some simple muscle-building and bone-building movements to build bone strength.
For example:Sitting, leg lift, toe hookThis action can effectively exercise the quadriceps muscles and enhance the strength and stability of the thigh muscles.
WhileStand-up push-upsIt can exercise the bone strength of the upper limbs, improve our pushing ability and body coordination.
Fight against yoga bandsThis movement is mainly aimed at the ankle joint, which can enhance the flexibility and stability of the ankle and prevent the occurrence of sports injuries such as sprains.
Dear readers, bone health is not just a temporary concern, but a lifelong protection.
Every time you choose healthy food and every time you insist on exercising, you have a deep love for your bones.
In this hectic and challenging life, don't forget to "add some oil" to your bones from time to time to keep them alive and resilient.
Healthy eating plan for the New Year