Think good bones can only supplement calcium? What are the good methods to avoid bone loss?

The importance of calcium in bones is self-evident. Calcium is the basic raw material for bone development, which makes bones stronger. But if you want to stay away from osteoporosis or fractures, calcium alone is not enough. To have good bones, you must meet the requirements of toughness and hardness. In addition to calcium supplementation, you can also have good bones and avoid bone loss.

How to avoid bone loss?

1. Reasonable calcium and phosphorus supplementation.

Calcium and phosphorus are indispensable minerals, which can be obtained from milk or eggs, and can also be supplemented with protein and vitamin D. The body weight per kilogram of middle-aged and elderly people can reach 0.8? 1 g. If there is severe osteoporosis, it is necessary to follow the doctor's treatment advice, and it may be desirable to choose a bone production promoter. Besides, we must give up some bad habits. First of all, refuse to drink carbonated drinks, which are high in sugar and phosphorus. If drinking too much accelerates calcium loss, it will increase the rate of hip fracture; Second, refuse to drink espresso and espresso tea, milk tea, etc. Because of the diuretic effect of coffee excitement, urination will make a lot of calcium excreted with urine, leading to a lot of bone loss.

2. Reasonable supplement of collagen

When it comes to collagen, people think of trotters, chicken skin or chicken feet, but unfortunately, I tell you that collagen can't be supplemented by food. Collagen can be divided into type I and middle school. Collagen can not be directly supplemented in skin and bones, but can only delay its loss. Reasonable drugs and exercise are the best ways to reduce the loss of collagen.

Choose the right exercise

Whether jogging, playing Tai Ji Chuan or skipping rope to absorb oxygen, it is good for bone health. As long as you are not an arthritis patient and slim, choose low-load exercise, such as jogging or walking, to stimulate bones with energy and prevent osteoporosis. But people with osteoarthritis, joint pain and poor balance can't jog, so you may choose to slow down or hit Tai Ji Chuan. People with high flexibility can choose to play Tai Ji Chuan, which not only stimulates the bones, but also relieves symptoms such as low back pain.