How to have and keep healthy young bones? This is a problem that we all care about. This paper tries to find a scientific and reasonable health care plan from multi-dimensions and holistic thinking mode. Nutrition+living habits+exercise directly or indirectly from these internal and external angles to find the answer: start now!
The skeletal system consists of bones and joints. To ensure the health of bones, it is necessary to strengthen bones and protect joints.
1, Nutrition: Eat more foods with high calcium content, and high-quality protein foods such as milk, shrimp skin, bean products, fish ... to ensure the healthy bones and normal metabolism of muscle cells. 2, living habits: drink less carbonated drinks, prevent calcium loss, eat less sugar, do not sit for a long time, the bed can not be too soft; Don't catch a cold in autumn and winter, wash and cook with warm water, and don't stress your waist when lifting heavy objects, but straighten your waist and stress your knees. It is best to balance things left and right, watch less mobile phones and computers, and exercise at intervals. Pay attention to safety in daily work and life, prevent fractures caused by strong impact and fall, and put an end to strenuous exercise. If there are problems, such as bone pain and abnormality, go to a regular hospital for examination and rehabilitation in time to avoid deterioration; 3. Exercise: Keep moderate exercise, for example, it is more appropriate to take 6000~ 10000 steps every day to protect the knee joint. If it is excessive, it will damage the knee joint; Push-ups, sit-ups, horizontal bar exercises, dumbbell elastic stretching, etc. Exercise strengthens muscles and protects bones better. In short, reinforced concrete is difficult to be strong; With the growth of age, the way and amount of exercise should be adjusted and gradually reduced. A basic principle is to maintain balance.
The organs of the human body are a whole, and the bones and muscles of the whole body cooperate with each other to complete various actions; The most important thing is to pay attention to the protection of three important parts: cervical vertebra, lumbar vertebra and knee joint. Look up at the sky, exercise regularly and protect the cervical spine; Don't bend over straight to study and work for a long time, and do sit-ups to exercise the lumbar muscles to maintain the normal physiological curvature of the lumbar spine and prevent lumbar disc herniation and hyperosteogeny; Knee joint, can not squat for a long time, pay attention to minimize the stress on the knee joint when going up and down the stairs.
In short: bones are organs of the whole body and need the cooperation of muscles. Strong muscles can better protect bones; Free activities can guarantee the quality of life. With the increase of age, the bone density decreases, and the elderly are prone to fracture, which is a very troublesome hidden danger and needs to be paid attention to. Having healthy young bones is also a systematic project, so we should pay attention to positive feedback and negative feedback constraints, and prevention is the best; It needs constant study, observation, thinking, self-discipline and constant protection and exercise to achieve. This involves a wide range: physiology, nutrition, ergonomics, sports mechanics and so on. It is an organic whole, and only when thoughts+skills+scientific actions are unified can good and healthy bones be achieved. I hope everyone can have a healthy and young body and enjoy every day of life!