Many people will be overwhelmed when they hear that a long-term falls and breaks their bones. Don’t think that these things will not happen to you!
Bone quality begins to lose after 30 years old. Sneeze may cause fractures
Nutritionist Gao Minmin pointed out that after about 30 years old, bone loss will be lost faster than the production. As we get older, bone loss will be lost faster, especially women will lose faster during menopause. Severe bone relaxation will make the bones like dry branches. If you fall accidentally, you will easily break it. Some sneeze will cause bones to be damaged. Therefore, to replenish and strengthen bone density, we must start when we are still young.
3 times a week, 30 minutes each time, after 7 months, you can increase bone density by 1%
2. Quick walking and jogging: Medium and low strength exercises
Establish running habits, which can reduce bone loss in the elderly
3. Running and climbing ladders: Medium and strength exercises
After a year of continuous development, the bone density of the whole body and 3.5% of the femoral horn
4. Jumping and climbing: Medium and high strength exercises
Jumping 50 times a day, and the bone density of the trochanter of the bone increases by 3-4% for 6 months
5. Weight training: High strength exercise has obvious effects in increasing bone density. However, high-responsive reminds that if you are injured, overtraining is not recommended. Simply put, bones are also used to escape. Although weight training can most effectively increase bone density, the focus is long-term habits rather than occasionally moving on holidays, which can easily cause sports damage.
Replenish 5 foods to strengthen bones and achieve twice the result with half the effort
1. Vitamin C can promote the absorption of calcification by the kidneys, and can also help the human body produce bone gelatin, which can help health.
2. 2 servings of dairy products per day. Dairy products are the basis of natural supplements. You can also choose compound milk with vitamin D, lactic and glutinous to increase all-round nutrition.
3. Soy products
Soy products not only contain high calcines, but are rich in soybean anhydrides, but also prevent bone loosening and improve bone density.
4. Black sesame
The content of black sesame per 100g is about 1456mg. It can be mixed in white/added to milk.
5. The Ministry of Fuli recommends that the daily intake of calcification is 1,000 mg, while teenagers aged 13-18 are 1,200 mg. It is more important to note that although calcification quality is very important, taking high doses of calcification at one time will reduce the absorption rate. It is recommended to disperse evenly across meals.