In spring, a sowing season, a season full of hope. As the saying goes, the one-year plan is spring. This is also true for the “health care†event. Traditional Chinese medicine practitioners in our country believe that "health care is the first to support bones." This means that if you want to have a good health, you must first gain skeletal strength. Modern medicine also believes that having a good "body and bone" is an important guarantee for the elderly and happy life. However, how to raise bones in the spring?
First of all, from the perspective of calcium supplements, you should eat more calcium-rich foods to inject power into the bones. Milk is calcium-rich and has a very high absorption rate and is the preferred calcium supplement food. Drink 250g (a bag of) milk and get about 275mg of calcium. At the same time, the lactose and the appropriate calcium and phosphorus ratio also help calcium. Absorption. At present, there are many milk products on the market, and the light series milk launched by Mengniu is one of the outstanding products. It can increase the body's calcium absorption rate by more than 50%, and it can also effectively prevent the loss of calcium ions when calcium is added. Studies have shown that lighter-weight bone milk can significantly increase bone mass and increase calcium absorption compared to normal milk. Among them, the calcium absorption rate of the experimental population increased from 24% in the first week to 36% in the sixth week. The study of the population also showed that Huan Bone milk can significantly proliferate intestinal probiotics, especially for Lactobacillus (proliferation 400 times before and after drinking), and can significantly improve the symptoms of milk consumption in a minority of people. Soy products and green leafy vegetables are also good sources of calcium. In addition, there are many foods that can promote calcium absorption "matcher food", spring should also eat more, such as spinach and other dark green vegetables rich in vitamin K is the formation of osteocalcin, nuts and other foods rich in magnesium Elements help calcium balance.
Second, from the perspective of promoting calcium absorption, the sun will be sun every day. The ultraviolet rays in the sun can make the human skin produce active vitamin D, promote the absorption of calcium in the human body, and thus play a strong bone effect. The best part of the two sessions is the sun. The first session is from 6 a.m. to 10 a.m., when the sun will release infrared rays, and the exposed people will feel warm and soft. The second paragraph is from 4 pm to 5 pm, when the sun will release ultraviolet rays that are beneficial to the human body, and those who are exposed will feel comfortable and comfortable. From the perspective of traditional Chinese medicine, spring and autumn each day adhere to the sun 20 to 30 minutes, the summer sun 5 to 10 minutes a day, winter sun 30 to 60 minutes a day.
Finally, from the point of view of delaying calcium loss, persist in exercise. Exercise for at least half an hour every day can effectively prevent osteoporosis. When the muscles move up, they can pull the bones to exercise together and delay the bone loss. Fast walking, jogging, playing table tennis, or even twisting yangko are all good sports methods. The best choice for exercise is outdoors, so you can get more sun exposure to increase the body's vitamin D content, help calcium absorption, and strengthen bone mass.
What needs to be reminded is that some living habits will destroy the bone-building effect. Older friends need special attention: First, eating too much salt and eating too much can increase the loss of urinary calcium, leading to calcium deficiency in the body. Second, research shows that Smoking can lead to decreased bone density. Excessive alcohol consumption can affect the metabolism of vitamin D, which is not conducive to the metabolism of bones. Third, long-term consumption of carbonated drinks and coffee in large quantities can lead to the loss of human bone calcium.
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