Who moved your bones?

Bone health plans

The most strong bones healthy growth period in ages 20 to 40, in that time, the bone at the highest quality of bone mass, the best. Once had a 40-year-old, because estrogen level began to fall, bone loss speed over forming speed, bone mass drops, bones brittle. Although the growth as the age, the bone loss risk is inevitable, but luckily, for everyone, no matter how old, can by changes in style of life, make as far as possible, so that the bone peaked with the risk of osteoporosis in the future will be greatly reduced.

Added plenty of calcium

Body 99% of calcium is stored on bones and teeth, they support the your body; And another 1% in the blood, while the 1% also playing important roles, such as control muscle contraction, coagulation, hormones. These for life is very important, and if your diet calcium enough, your body will need to draw from the skeleton of calcium "stock" to keep the blood of calcium. After a considerable period of time, this brook lack caused the bone osteoporosis. Actually diet is the best filling calcium channel. A cup of milk or yoghurt contains more than 300 milligrams of calcium, day three cups of drink, calcium is enough. Some green leafy vegetables, such as kale also contains rich calcium. And soymilk, high calcium drinks too.

Don't forget to vitamin D

Vitamin D functions as calcium class stabilizers, it can promote we absorb food, and lock the calcium to bone. Vitamin D the sources of two: the sun. The ultraviolet and skin chemical composition interact to produce vitamin D; Food, including egg yolks, salmon, tuna, animal liver the food such as contain vitamin D.

Eat more green leafy vegetables

Some studies found that eating more fruits and vegetables, fruits, vegetables, don't eat than people, bone density taller. The reasons of this phenomenon by may be most one of fruits and vegetables contain large amounts of potassium, especially green leafy vegetables, also contains rich magnesium and vitamin K. Research shows that the three nutrients for maintaining skeletal health also to have the important meaning.

Choose appropriate movement

In theory, all movement is healthy, but not all of the movement to promotes healthy bone equally effective. Had better choose those bearing exercise, such as walking, dancing, jogging, climb stairs or lifting weights. Because when you jump, run or weightlifting, your bones were under pressure, your body will then receive a need to strengthen the signal, and begin bones generate new cells to the strong skeleton.

Buy a pair of good shoes

Our feet have 26 bones, and your feet no natural shock absorbers. So, no matter where you go, feet will suffer. In order to better protect your feet, you are using feet and must wear pads very good running shoes. Slow running shoes is usually very good choice, because of the slow running shoes hind mat well, anyway, your heel touch first fell to absorb most of the body weight.

Quit smoking

If you often stop smoking at the last moment or abandoned, so this again much give you two persist reason: research proof smoking will reduce the absorption of calcium; Smoking will also cause bone disease, increased fracture risk.

Don't overspend on a diet

Excessive dieting for bone damage sex is quite dramatic. If you are on a diet to lose weight, also should be gradual, according to health principles. Ensure that daily intake of calcium, and enough to keep certain exercise. Remember: excessive dieting can cause hormonal disorders, including the female hormone imbalance, this will give healthy bone with devastating blow.