Methods to prevent osteoporosis from diet:
methods to prevent osteoporosis from diet:
1, drink less carbonated drinks and coffee:
research shows that people who love carbonated drinks, especially coke, are five times more likely to fracture than those who don’t drink carbonated drinks. The reason is that carbonated drinks contain a lot of carbonic acid and sugar. If you eat too much, it will not only reduce the absorption of calcium, but also accelerate the loss of calcium. In addition to carbonated drinks, coffee contains caffeine. Excessive intake will produce mild diuretic effect, and the increase of urine volume will increase the excretion of urinary calcium. It can lead to osteoporosis. Eating 3-5 oranges a day can prevent osteoporosis, according to a new Japanese study. Orange is rich in yellow plant pigment beta- Cryptoflavin. It is found that & beta- Cryptoflavin is particularly effective in inhibiting osteoporosis. Compared with people who don’t eat oranges every day, people who eat four oranges a day have a 92% lower risk of osteoporosis. According to European and American studies, the pigment can also reduce the risk of lung cancer. A survey in the Netherlands shows that the blood & beta- People with high cryptoflavin concentration have lower mortality.
3, eat more fish, milk, bean products
osteoporosis is caused by a variety of factors, its basic pathological mechanism is in the process of bone metabolism, bone absorption and bone formation coupling defects, resulting in the imbalance of calcium and phosphorus metabolism in the human body, so that the gradual reduction of bone density caused by clinical symptoms. Therefore, in our daily diet, we should pay attention to eat more calcium containing foods, such as milk, eggs, soybeans, bean products, pig bone soup, fish, shrimp, scallops, and eat more radish tassel, cabbage, celery, rape, garlic sprouts, leeks, red dates, persimmons and other fruits and vegetables. At the same time, we should avoid drinking too much tea, coffee, tobacco, wine and other irritant substances, and reduce the intake of salt and greasy food.
, eat more vitamin D food
prevent osteoporosis disease, usually should eat high calcium food, eat some foods rich in vitamin D, such as sardine, salmon, liver, egg yolk and so on. In addition, some fruits also help to prevent osteoporosis, such as kale, mung bean sprouts, laminaria, onions, soybeans, apples, yams and so on. If you are not sure how to get enough calcium through your diet, you can also supplement calcium tablets under the guidance of your doctor.
5, sun exposure
ultraviolet rays in the sun can make the human skin produce active vitamin D, which can promote the absorption of calcium in the intestine. It’s best to walk while basking in the sun, so as to help the body absorb sunlight, about 15-30 minutes a day.
6, multi exercise
studies show that the bone must be in a load-bearing state in order to effectively absorb calcium in bone tissue. Therefore, maintaining a certain intensity and frequency of exercise, enhancing the ability of bone to bear load and muscle stretch, can effectively improve the effect of calcium, prevent osteoporosis. Walking 30 minutes a day, playing Tai Chi and so on are good exercise methods.