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This article was co-written by Laura Marusinec, MD. Marusinec is a licensed pediatrician at Children’s Hospital of Wisconsin, and she is a member of the Clinical Practice Council. She received her PhD from the University of Wisconsin School of Medicine in 1995 and completed her residency at the University of Wisconsin School of Medicine with a major in Pediatrics in 1998. She is a member of the American Medical Writers Association and the American Medical Writers Association. Children’s Emergency Care Association.
There are 38 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,749 times.
When you think of bones, what do you usually think of? It’s important to remember that the skeleton in your body is not dead matter, nor is it “dry”. They are composed of living tissues with a continuous cycle of aging and regeneration. As you age, bone degeneration occurs faster than the rate of new tissue regeneration, leading to a decrease in bone density. You need to consistently take the following steps throughout your life to increase bone mass and density, and reduce your risk of osteoporosis, fractures, and fractures as you age.
Steps
Choose foods that are good for bones
- Adult men under 70 and women under 50 need at least 1,000 mg of calcium per day. This figure for men over 70 and women over 50 is 1,200 mg. Women who are pregnant or breastfeeding need at least 1,300 mg of calcium per day.
- The main sources of calcium for Americans are dairy products such as milk, cheese, and yogurt, which are rich in calcium. [5] X Source of Research If you choose soy milk, almond milk or other dairy alternatives, look for calcium-fortified varieties.
- Vegetables rich in calcium include turnips, collard greens, Chinese cabbage (bok choy), cowpeas, kale, and broccoli. [6] X Research Source Although it is good for health, spinach is not a good source of calcium because the oxalic acid in vegetables reduces the body’s ability to absorb calcium from vegetables. [7] X Research Sources
- Canned sardines and salmon are good sources of calcium (the fish bones in these products are made to be eaten). Sardines and salmon are also rich in omega-3 fatty acids that are essential for the brain. [8] X Research Source They also have vitamin D to help the body absorb calcium more easily.
- Breakfast with low-sugar whole grains, fortified with calcium and other nutrients. Since many people have the habit of having breakfast cereal with milk every day, this is a stable source of calcium.
- Calcium is also made into functional food tablets, with two main forms: calcium carbonate and calcium citrate. You should take calcium carbonate with food, while calcium citrate does not require taking after meals but is more expensive, suitable for people with ulcerative colitis or malabsorption. [9] X Research Sources If you already get enough calcium from your meals, don’t take supplements, unless directed by your doctor. Consuming too much calcium can cause unpleasant side effects and potentially form kidney stones. [10] X Trusted Source PubMed Central Go to Source
- Vitamin D is not present in most foods. Fatty fish like swordfish, salmon, tuna and mackerel are the best natural sources of vitamin D (and omega-3 fatty acids). Beef liver, cheese, some mushrooms and egg yolks also contain small amounts of vitamin D. [13] X Research Source
- Milk is often fortified with vitamins A and D. Many drinks and cereals are also fortified with vitamin D.
- You can check the nutrition facts of many foods by consulting the United States Department of Agriculture National Database here.
- Spending time in the sun is also a great way to absorb vitamin D. Ultraviolet rays trigger vitamin D synthesis, although this way people with high melanin levels (dark skin) produce less. more vitamin D. [14] X Research Sources Whenever exposed to the sun you should wear a sunscreen with a high SPF of at least 15. [15] X Credible Sources Centers for Disease Contrp and Prevention Go to source
- However, many experts believe that it is safe to spend 5-10 minutes a day in the sun without sunscreen, so the body produces more vitamin D.
- Vitamin D is also formulated as a functional food, there are two types, D2 and D3. Both are equally effective at normal doses, although D2 may be less effective at high doses. Vitamin D toxicity is rare.
- Almonds, cashews, peanuts and peanut butter
- Green leafy vegetables like spinach
- Whole grains and beans, especially black beans and soybeans
- Avocados, whole potatoes, and bananas
Note: Magnesium competes with calcium for absorption, so if you provide little calcium, magnesium can cause calcium deficiency in the body. However, if the amount of calcium in the meal is enough, you do not have to worry about this effect.
- Organ meats like liver and kidney
- Beef and other red meats like wild game
- Shellfish, especially oysters and oysters
- Milk, fortified cereals with B vitamins and dairy products
- Cereals and vegetables contain little or no vitamin B12. Nutritional yeast has vitamin B12.
- Vegetarians find it difficult to get enough vitamin B12, so they can take supplements in the form of capsules or liquid sublingually. [20] X Research Sources
- Citrus fruits and their juices, red and green peppers, tomatoes, kiwi, strawberries, cantaloupe and Brussels sprouts
- Cabbage, cauliflower, potatoes, spinach and peas
- Cereals and foods fortified with vitamin C
- Most people get enough vitamin C from food, but if you need more vitamin C you can take a supplement, such as Ester-C®. [25] X Research Sources
- Smokers should consume at least 35 mg more than the recommended amount per day, as smoking reduces vitamin C in the body.
- Green leafy vegetables like spinach, kale, broccoli, collard greens and turnip leaves
- Vegetable oils, especially soybean and nut oils
- Fruits like berries, grapes and figs
- Fermented foods, especially those made from fermented soybeans and cheese
- The daily intake of vitamin E from the diet is unlikely to pose any danger to the bones, and at the same time offers many other health benefits.
- Good food sources of vitamin E include nuts, vegetable oils, spinach, broccoli, kiwi, mango and tomatoes. [33] X Research Sources
- The National Institute on Alcohol Abuse and Alcoholism (USA) says that “moderate” or “light” drinking is the safest way to avoid harm to health. Healthy drinking habits are defined as no more than 3 cups a day, and no more than 7 cups per week for women. For men, no more than 4 cups a day, and no more than 14 drinks a week. [37] X Research Source
Choose a healthy lifestyle
- Use cardio exercises like running, swimming, and cycling to build muscle and build bones.
- Alternate your workout with exercises like brisk walking, hiking, playing tennis, or even dancing.
- Lifting weights, training with elastic bands, and exercises that use body weight such as push-ups have the ability to strengthen muscle strength very well.
- Yoga and Pilates exercises also help people improve their health and flexibility. However, people who already have osteoporosis should not do certain poses because of the risk of fractures or fractures.
- If you’re concerned about your risk factors, it’s a good idea to consult with your doctor or physical therapist to find the right exercise for you.
- Stand barefoot on a hard floor and jump as high as you can. Rest for about 30 seconds between jumps.
- You can also try jumping over the bar or jumping on a trampoline.
Warning: High jump is not for people with osteoporosis because of the potential for falling and breaking bones, nor is it suitable for people with hip or leg problems, or other health conditions. You should ask your doctor if you are not sure if you should dance.
- If you smoke, quit immediately to reduce your risk of many different diseases. [45] X Trusted Source Centers for Disease Contrp and Prevention Go to the source The more you smoke, the higher your risk of fractures and loss of bone density.
- Exposure to tobacco smoke during adolescence and early adulthood also increases the risk of osteoporosis later in life. [46] X Research Source
- Smoking also lowers estrogen levels in women and leads to weak bones.
- Estrogen and progestin help maintain bone density in both men and women, which the aging process reduces levels of these two hormones. Therefore, hormone supplements, including those that provide estrogen, help reduce the risk of developing osteoporosis.
- Medicines that treat and prevent osteoporosis include ibandronate (Boniva), alendronate (Fosamax), risedronate sodium (Actonel), and zpedronic acid (Reclast). [48]X Research Source
Advice
- The subjects at high risk of osteoporosis are women, the elderly, Caucasians and Asians, people with small bones. Certain medications such as steroids increase the risk of osteoporosis.
- Anorexia also increases the risk of osteoporosis.
- If you are at risk for osteoporosis or are over the age of 50, you should have a bone density test. [49] X Research Source
This article was co-written by Laura Marusinec, MD. Marusinec is a licensed pediatrician at Children’s Hospital of Wisconsin, and she is a member of the Clinical Practice Council. She received her PhD from the University of Wisconsin School of Medicine in 1995 and completed her residency at the University of Wisconsin School of Medicine with a major in Pediatrics in 1998. She is a member of the American Medical Writers Association and the American Medical Writers Association. Children’s Emergency Care Association.
There are 38 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,749 times.
When you think of bones, what do you usually think of? It’s important to remember that the skeleton in your body is not dead matter, nor is it “dry”. They are composed of living tissues with a continuous cycle of aging and regeneration. As you age, bone degeneration occurs faster than the rate of new tissue regeneration, leading to a decrease in bone density. You need to consistently take the following steps throughout your life to increase bone mass and density, and reduce your risk of osteoporosis, fractures, and fractures as you age.
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