LOOKS LIKE DUCKS ON THE MENU TONIGHT
For more infomation >> Oklahoma Schools Empty For Second Day As Teacher Protests Continues | NBC Nightly News - Duration: 2:03. 
For more infomation >> Martin Luther King Assassination Witness Clara Ester Speaks Out, 50 Years Later | NBC Nightly News - Duration: 3:06. 
For more infomation >> Woman stabbed to death in Jackson - Duration: 1:10. 
For more infomation >> Rain back in the forecast for the Central Coast - Duration: 4:53. 
For more infomation >> Lyft driver makes panicked 911 call in middle of Stephon Clark protest - Duration: 1:33. 
For more infomation >> Boston proposes increasing parking fines - Duration: 1:23. 
For more infomation >> Sede de YouTube, escenario de un nuevo tiroteo | Noticiero | Telemundo - Duration: 2:19. 
For more infomation >> TẠI SAO CHÚNG TA NÊN UỐNG THUỐC TẨY GIUN? (Giáo Sư Chuối) - Duration: 5:47. 
For more infomation >> Photographer captures beauty of spring poppies in Amador County - Duration: 1:46. 
For more infomation >> 176 Confucius' teaching on how to live, to be human - Duration: 11:14. 
For more infomation >> Rose Sharbat Recipe | Gulab Sharbat Recipe | Rose Syrup Recipe | Rose Petal Syrup | गुलाब का शरबत - Duration: 3:26. 
For more infomation >> "빵집 이름이냐" "건배사 같다" 안철수 유승민 통합신당 작명 '골머리'|NKC TV - Duration: 8:59. 
Health Network, For Public Health
Hi, you are listening to audio on mangyte.vn website
Prevent osteoporosis by food
Osteoporosis is a condition that makes the bones thin, weak and very fragile.
Osteoporosis is common in older people.
Women also have a high risk of osteoporosis, especially after menopause.
Research shows that there are ways to prevent osteoporosis, including maintaining a healthy diet and lifestyle changes, helping to maintain or increase bone mass and density.
1. Diet low in salt, protein, rich in vitamin D and minerals.
Healthy food choices:Bones need lots of nutrients, including vitamin D, K, C, and calcium.
Dairy products, low in fat, are the main source of calcium and may be fortified with vitamin D.
Other foods rich in calcium include:salmon, mackerel, sardines, tuna, tofu and white beans.
Broccoli, cabbage and spinach, are sources of vitamin K.
On the other hand, strawberries, pineapples, oranges, Brussels sprouts and peppers, are rich sources of vitamin C.
You can take supplements to prevent osteoporosis.
Your doctor may recommend that you take supplements containing vitamins, minerals, and folate, which reduce homocysteine levels, a known compound that reduces bone density.
Eggs, walnuts, chestnuts, are very rich in protein and calcium, should be added to the menu to avoid osteoporosis.
Eat less salt:Eating less salt is another solution, to prevent osteoporosis.
A Japanese study found that older women with sodium, salt, and blood levels were four times more likely to have fractures.
Salt contains sodium, which increases the loss of calcium, and thus reduces bone mass and density.
It is advised not to eat more than 20% of salt in your daily diet.
Always check the concentration of sodium in processed foods, on the label carefully.
2. Eat enough protein:Protein is an essential food group, in the prevention of osteoporosis, providing the essential compounds in bone building.
While most people get the protein they need from fish meat, vegetarians receive protein from soybeans, eggs, milk and beans.
Chestnuts are also an excellent choice, because they are rich in calcium and protein.
Moderate drinking and soda:Drinking too much alcohol is bad for your liver and bones.
Recent studies have shown that there is a significant association between the consumption of alcohol and soda, which may reduce bone density.
Limit caffeine:For every cup of coffee you consume, you will lose 150mg of calcium in your urine.
However, tea does not contain caffeine, which may be a better option.
2. Change your lifestyle to prevent osteoporosis.
1. Quitting smoking Smoking is also a bad habit for lungs and bones.
Studies show that most smokers have lower bone mass, and are at higher risk for fractures than non-smokers.
The risk of fracture increases, which is proportional to the number of years of smoking.
Studies also show that women who smoke regularly, will produce lower estrogen, and this causes early menopause.
2. Spend some time under sunlight:Vitamin D synthetic skin when we are exposed to the sun.
The body needs vitamin D, to build healthy bones, and to absorb calcium from the diet.
Depending on the location of your skin and skin pigmentation, you need to spend at least 5 to 30 minutes, several times a week, in contact with sunlight, to help increase your density and bone growth.
If you live in sunny areas, use sunscreen before sun exposure.
3. Limit your medication.
Medications like corticosteroids, which are often prescribed for inflammatory diseases, such as arthritis, weaken the bones by reducing the level of calcium absorption.
Another drug, proton pump inhibitors, such as esomeprazole and omeprazole, is used in the treatment of peptic ulcer, which also affects the bone.
One way to reduce unwanted effects is to take lower doses of corticosteroids, and take them for a short time.
1. Stress Reduction:Managing stress is one of the methods, to prevent osteoporosis.
Stress increases cortisol levels in the body, leading to loss of bone mass and bone density.
Stress reduction through relaxation activities include:meditation, tai chi, yoga and massage.
In addition, these activities contribute to good sleep.
Exercise:Exercise is needed to increase bone mass and density.
High-impact exercises, such as running, dancing, aerobics, will strengthen the ligaments and joints.
Antagonistic exercises, which strengthens the musculoskeletal system.
Ideally, you should maintain 30 minutes of daily exercise, which can be as simple as walking and swimming.
Doctor:Hai Chau.
The content of this post is ending, you have questions, questions please share the comments below this article.
Please subscribe to the Health Network channel, share this article with your friends and follow up with the next audio.
Hope this article will bring you many useful things.
Wish you always healthy.
Đăng ký:
Đăng Nhận xét (Atom)
Không có nhận xét nào:
Đăng nhận xét