Every step you take, your bones will bear more gravity. When a person is sick and bedridden, his bones can hardly bear any pressure, so they will become fragile and easily broken. From the first step after getting out of bed, bone hardness began to recover. By strengthening nutrition to strengthen muscles and bones, you have only done one thing. Other exercise methods, such as weight-bearing and sunbathing, can refresh all your bone cells, restore vitality and accelerate metabolism.
First of all, weight-bearing exercise is the best choice for strong bones. The first weight-bearing exercise can rejuvenate your whole bone and take effect in 3 minutes. How incredible! Researchers say that if people understand the benefits of exercise on bones, they will practice twice a day, and sometimes they will keep practicing. Physical activity, especially a small amount of weight-bearing activity, can reduce the probability of fracture and the risk of osteoporosis.
Be prepared before exercise and move your joints to avoid injury. Stretching 1 ~ 2 minutes can prevent injury and make your performance more perfect. Preparing for exercise can speed up blood flow, make bones and muscles fully nourished in advance, and raise body temperature. Muscles and bones will be more elastic and resilient, thus reducing the risk of injury.
Any form of exercise is good for bones, such as aerobic exercise, jazz dance, walking, walking, cycling, mountain climbing, swimming or tennis. Don't take the escalator or elevator when you go upstairs. Trampoline is especially recommended. You can practice on a small trampoline at home. When jumping, the gravity borne by bones increases obviously, which can stimulate cell metabolism more effectively than walking or walking.
Secondly, nourishing bones with food is the basis of strengthening bones. Bone is the largest calcium transport station in all tissues of our body, where calcium metabolism is very active, and bone decalcification and bone calcium deposition occur all the time. In other words, bone calcium is consumed and supplemented. In order to supplement the consumed calcium, a large amount of fresh calcium must be ingested. Of course, in addition to calcium, other nutrients must be ingested. Eating foods rich in vitamin D is good for strengthening bones, such as mackerel, salmon, halibut, tuna, cod, salmon and sardines. Liver, kidney, milk, eggs and cereals are also rich in vitamin D. Cod liver oil is a good product to supplement vitamin D, but the taking time should not exceed 1 week, because fat-soluble vitamins accumulate in your tissues too much, which will cause poisoning.
Bones also contain a lot of magnesium. Why not eat some pumpkin seeds, almonds, cashews, peanuts, hazelnuts, walnuts or sunflowers as snacks between meals? They are all rich in magnesium.
Nature stores a large amount of vitamin B 12 in osteoblasts, which are connected with miles-long vascular maze. It is in this way that vitamin B 12 enters bone cells and participates in the formation of new bones. Liver, kidney, meat and fish are all rich in vitamin B 12. Vegetarians can also provide enough vitamin B 12 by eating kimchi or yogurt, because these foods will produce vitamin B 12 molecules after fermentation.
Vitamin K exists in cabbage, spinach, broccoli, salad vegetables, mung beans, cucumbers and cauliflower, and participates in the combination of calcium and vitamin D. Don't forget that your bones need various healthy nutrients such as vitamins, minerals and amino acids every day, not just the above.
In addition, basking in the sun is also a leisure way beneficial to bones. Because for our bodies, the sun is not only a warm fireball, but also a god who controls or dominates us. Because photons from the sun have no physiological energy and cannot directly participate in human metabolism, nature invented vitamin D molecules. Vitamin D is the transmitter and converter of solar energy, which is synthesized in skin cells containing cholesterol. Under the action of vitamin D, skin cells transfer the energy of the sun, a huge celestial body, to the nuclei of 7× 10 13 cells in our whole body, which are used as transcription factors to stimulate genes and promote cell metabolism. So basking in the sun is very important. The older you get, the more sunlight your bones need.