First, the damage to bone behavior
1, lose weight blindly
Appropriate fat can be transformed into estrogen through biochemical action, which can increase the absorption of calcium, promote the formation of bone and prevent osteoporosis. Many modern urban women excessively pursue slimness and lose fat and bone mass at the same time, and they are found to have symptoms of osteoporosis at a young age. Therefore, it is very necessary for white-collar women to maintain a proper weight. A study in the United States found that after dieting 18 months, although women lost 3 kilograms, their bone density would also decrease. Because the fat layer and muscles are weak, once an accident occurs, such as accidental sprain, fall, extrusion, etc., it is easier to fracture than others. In addition, thin people have thin adipose tissue and muscles, and are prone to osteoporosis, accompanied by osteoporotic fractures.
2. Like to wear high heels
The female beauty of roommates is a natural high-heeled shoe, which has made great contributions to the beauty of women, but it also brings a lot of troubles to your bone health. Under normal circumstances, the foot has three stress points: the first, fifth toe and heel. When wearing high heels, the body leans forward and the center of gravity moves forward, and the weight of the human body almost falls on the first two points, which will cause spinal problems in the upper body. Often wearing high heels will cause greater pressure on the forefoot, and the knee joint will absorb more impact and accelerate the aging of ligaments. Ligament plays a very important role in protecting and fixing knee joint. Aging ahead of time is equivalent to "retiring" joints ahead of time. Therefore, the heel of high-heeled shoes should not exceed 5 cm, and the number of times you wear high-heeled shoes should not exceed 4 times a week. In addition, wearing high heels with different heights can also improve the adaptability of ankle joints and reduce edema of lower limbs!
Step 3 wear a skirt in cold weather
The resistance of human bones and joints is related to blood circulation. Wearing a skirt is bound to expose the lower limbs to the air, which will stimulate the blood vessels in the legs, reduce the blood supply around the knee joints, and eventually lead to a decline in joint resistance. Over the years, the possibility of suffering from rheumatoid arthritis has greatly increased.
4. Stay at home all day
If the previous osteoporosis was mainly due to insufficient intake of protein, the lack of direct sunlight is the main reason now. Modern people's awareness of calcium supplementation has improved, but most people aged 25-35 are office workers. They don't come out for almost a day, and they don't like sports and sunbathing, which leads to the regret that vitamin D is lacking and calcium supplement can't be fully absorbed. Once osteoporosis occurs, fracture, lumbar disc herniation, lumbar sprain and other problems are prone to occur after exertion.
5. Love carbonated drinks
Drinking coke often can also reduce the bone density of women, which is closely related to the risk of fracture. A study by the Institute of Public Health of Harvard University shows that women who like to drink soft drinks are three times more likely to have fractures than women who don't drink soft drinks. Women who love coke are five times more likely to have fractures than women who don't drink soda. The explanation of the researchers is that cola contains phosphoric acid, which will not only reduce the body's absorption of calcium, but also accelerate the loss of calcium; Women who drink cola may also have insufficient milk intake, leading to calcium deficiency in their bodies.
6. You are a fan of games.
Medical research has proved that patients with spinal-related diseases are getting younger and younger, which is directly related to computers. Due to the use of the mouse, the right neck exerts more force, and the coordination of the cervical vertebra is unbalanced, which is easy to induce tension in one muscle and ligament. Long-term use of computers to keep the cervical spine stiff and the lumbar spine bear the weight for a long time will lead to the occurrence of spinal related diseases.
Second, protect bone food.
1. Dark green leafy vegetables
It is rich in calcium, magnesium, potassium and vitamin K, in which potassium and magnesium improve the utilization rate of calcium, and vitamin K is the activating factor of osteocalcin. Studies have proved that in the case of insufficient intake of vitamin K, even if the intake of calcium is sufficient, fractures are prone to occur. Although the content of oxalic acid in spinach and amaranth is high, the content of oxalic acid in many common green leafy vegetables such as rape, Chinese cabbage, kale and mustard is not much, which does not affect the utilization of calcium. Studies on human isotope labeling abroad have proved that the bioavailability of calcium in dark green leafy vegetables such as Chinese cabbage (just bolting rape) is close to that of milk.
2. Tofu and dried tofu
It is rich in calcium, magnesium, vitamin K and soybean isoflavones, among which soybean isoflavones can reduce the loss of bone calcium in ovariectomized rats. Population surveys also show that it is beneficial to prevent bone loss in postmenopausal women. Soybean contains oxalic acid and phytic acid, which is not conducive to the absorption and utilization of calcium, but making dried tofu will squeeze out most of the water, and oxalic acid and phytic acid will be dissolved in water and removed, which is conducive to improving the utilization rate of calcium. Using traditional calcium sulfate (the main component of gypsum) and magnesium chloride (the main component of brine) to order tofu is more conducive to increasing the content of calcium and magnesium.
3. Dairy products such as milk, goat's milk, yogurt and cheese, as well as small fish and shrimp with bones.
These foods are rich in calcium, protein and a little vitamin D, which is good for bone health.
4. various fruits rich in potassium and vitamin C.
The calcium content of fruit is low, but many studies show that the intake of fruit is really beneficial to improve bone mineral density and prevent osteoporosis, which may be related to the rich potassium, vitamin C and antioxidant health components in fruit.