As a result of osteoporosis, the back is hurting, fractures and lower body height. In the beginning, sickness comes in unobtrusively. The World Anti-Osteoporosis Day, which marks 20 October, reminds the risks and the need for prevention.
Check out some tips on how to prevent the disease.
Calcium will give the body mainly fish rich in bones
Although bones change during life and their metabolism varies from year to year, calcium is still the cornerstone of solid bones. Healthy bone tissue is even four times stronger than concrete. The greatest density of human bones is around 35 years of age, then they naturally lose quality. If we do not take sufficient prevention efforts in time, we can cause unpleasant health problems in the future. Increased calcium intake is one of the most important forms of prevention. Calcium is rich in dairy foods, fish that contain more bones, such as salmon, sardines or herring, but also cooked spinach and broccoli, dried figs, almonds or fortified soy products and tofu.
For healthy bone growth, vitamin D, phosphorus and protein are important
In addition to the calcium that the human body would take 1 200 milligrams daily, we will increase protection against osteoporosis also with vitamin D. This vitamin naturally comes into the body from the sun, but with increasing age, we should support it with food. The menu should therefore not lack eggs, fatty fish such as salmon or mackerel, cereals, beef liver or orange juice. Another building block for solid bones is phosphorus found in pumpkin seeds, matured Parmesan cheese, goat cheese, mussels, walnuts and pork. The last nutritional tool to improve bone quality is protein. Therefore, as many legumes as possible, poultry meat and soybeans should appear on the plate.
The shellfish is a vitamin bomb for bones
Healthy bones also have a large share of herbs. A rich source of bone-strengthening agents is, for example, a raccoon. It contains vitamin D that promotes calcium resorption, vitamin K that mineralizes bones, and vitamin C contributing to the healthy development and growth of bones. For better bone condition, tincture of buds can also be used as it helps to keep the balance of phosphorus and calcium in the body. Mineralization of bones is also supported by buds of redwood. In addition to the bones, cartilage and joints are also important to help maintain the tincture of pine nuts. "Pine sosna stimulates the revitalization of bone tissue and cartilage and maintains calcium levels. A herbal cure containing a mixture of Jewish mochis, birch, raspberry, blackberry and alder will also help to bones. For external use I recommend herbal ointments and oils. Tuber oil, spruce tincture and oat chestnut with chestnuts work well, "says Jarmila Podhorna, the most well-known Czech herbalist.
Aerobic exercise strengthens bones, but does not burden them
Strengthen during life need not only muscles, but also bones. For their quality, it is especially good to strengthen with their own body weight, which does not burden the bones with additional weights. Aerobic exercises, especially aqua aerobics, are the most appropriate. The water is lightening the body and does not burden so many bones and joints. Also, running or moderate jogging helps fight osteoporosis. If you are not a fan of running, it is worthwhile to walk or walk to the stairs. An overweight reduction is also important for the prevention of osteoporosis. "In weight reduction, herbs such as St. John's wort, mint or corn juniper can help relieve hunger. The extract is also made from pineapple, grape and seaweed. This prevents fat deposits and drains the body, "says Podhorna.
Smoking accelerates the loss of bone mass
However, a number of activities that accompany our day-to-day life are damaging the bones without having a direct connection with them. A typical case is smoking. By using tobacco, we can make osteoporosis already in adolescent age. The period from birth to 30 years has the greatest impact on bone building, so young smokers do not develop bone mass. As opposed to non-smokers, they have less skeleton and less bone as claimed by Temple University Health System physicians in Philadelphia. Women aged 40 to 50 should also be careful about tobacco consumption. At this time, their estrogen levels, which are important for bones, begin to decrease in their body. And if you are smoking, bone loss is all the faster and brings more health complications. Nicotine and free radicals that we put into the body when we smoke are also killing bone cells with osteoblasts and damaging blood vessels. Therefore, smokers often suffer from repeated fractures.
Source: tz, edited editorially