We all want to move freely, which is why it is important to know about osteoporosis. It is a chronic disease of the skeleton. To have come upon this disease, one of the conditions - need to give them the necessary bone calcium. But do you know how to do it? This writes moyezdorovya.
Rules that prevent osteoporosis
1. you need to know about osteoporosis at an early age
Few people think think about preventing these and other diseases when they are young and do not have any health problems.
However, that is exactly what you need to do. The sooner you learn about this disease, such as osteoporosis, the greater the chances of success.
To do this, you should also check your family history. If your immediate family have osteoporosis, be sure to start taking action as early as 20-30 years of age. You need to consume foods rich in calcium, which strengthen bone mass and prevent its rapid degeneration.
2. Limit salt
Another step to prevent osteoporosis is to reduce the amount of salt consumed daily. Although there are no studies that confirm how salt affects the bones, it was found that people with high blood pressure have a greater loss of bone density.
In addition, you need to know that salt increases the amount of calcium that is output from the urine. If you do not think about it, bones become thinner over time.
3. Eat more nuts
Nutrition for the prevention of osteoporosis involves regular consumption of nuts and seeds. These include pistachios, peanuts, almonds and many others.
These products are rich in minerals such as phosphorous, magnesium, manganese and calcium. It is recommended to eat only organic nuts, because the shop "nuts" often contain a lot of salt and fat. This makes them very harmful. Ideally you should consume 1-2 Zhmenya nuts daily.
4. Do not drink carbonated beverages
According to the 2006 study, carbonated drinks increase the frequency of osteoporosis in adult women. This study analyzed the effect of consumption of drinks with caffeine and phosphoric acid on bone density. It was found that women who daily drank carbonated soft drinks, have thinner bones than those who avoid them.
5. Daily eat "milk"
Due to the high calcium content of milk and dairy products help to maintain strong bones. In one glass of milk contained 0.3 g of calcium that is almost a third of the daily requirement of the element.
6. Eat salmon regularly
Salmon - this is another food that can help prevent osteoporosis. Besides calcium, this fish rich in vitamin D, necessary for sharing their absorption. If you do not consume enough of vitamin D, you may have bone problems even if the body receives enough calcium. Besides salmon, there are other foods rich in vitamin D, such as tuna, mushrooms and egg yolks.
