If you want to have good bones, you can have good bones as long as you do the following four things to avoid bone loss.
What can be done to strengthen bones and avoid bone loss?
1, get more sunshine.
As the saying goes, "sunbathing can supplement calcium" is scientifically based. Sunbathing can promote the body's ability to absorb vitamin D, and convert vitamin D into active vitamin D, thus promoting the body's absorption of calcium in the intestine and effectively reducing the risk of osteoporosis. Therefore, in the spare time on weekdays, you can go outdoors to bask in the sun, which is good for bone health.
Step 2 choose the right exercise
Whether jogging, playing Tai Ji Chuan or doing aerobic exercise, it is good for bone health. As long as you are not an arthritis patient and slim, you can choose low-load exercise, such as jogging or walking, which can stimulate bones and prevent osteoporosis. People with osteoarthritis, obvious joint pain and poor balance can't jog, so they may choose to walk slowly or play Tai Ji Chuan. Older people with good physical flexibility can choose to play Tai Ji Chuan, which not only stimulates bones, but also relieves symptoms such as backache.
3. Reasonable calcium and phosphorus supplementation
Calcium and phosphorus are essential minerals for bone growth and can be obtained from milk or eggs. At the same time, high-quality protein and vitamin D should be supplemented reasonably. Meanwhile, we should give up some bad habits. First of all, we should refuse to drink carbonated drinks, which are high in sugar and phosphorus. If you drink too much, you can accelerate the loss of calcium and increase the probability of hip fracture. Second, refuse to drink a lot of strong coffee, strong tea, milk tea and so on. Because caffeine can stimulate diuresis, at the same time, it will make a lot of calcium excreted with urine, resulting in a lot of bone loss.
4, regular inspection
Regular examination can better understand the health of bones. If calcium loss occurs, measures can be taken in time to restore the body to a healthy state through reasonable treatment.
Doing the above four points well can effectively reduce bone loss, strengthen bones, protect bone health and reduce the occurrence of diseases.