運動、鈣和維生素D：強健骨骼的秘訣

Today, almost everyone knows the importance of calcium for bone growth. But regarding...Bone HealthFew people truly understand the relationship between this and human health. This condition leads to weak bones (especially in adults) and a lack of sufficient vitamins to help bones grow.

How to strengthen bones at different ages

Bones are living body tissues that are constantly breaking down and renewing themselves. A network of bones makes up the entire skeletal system of the human body. Although everyone's skeletal structure may look the same, the unique characteristics of each bone can be identified through bone density testing.

Unfortunately, despite our longing for strong bones, we don't actually have them.In infancyChildren rely on strong bones for growth and development. During the crawling stage, they rely on the bones in their skeletal system to support their weight and for support when standing. Later, children need even healthier bones to protect them from potential childhood accidents. Because they are prone to falls, which can lead to bone damage and dislocations, pediatricians consistently emphasize the need for strong bones to protect vulnerable organs such as the brain and heart.

In addition, most adults do not pay attention to their bone health before entering menopause.Early adolescence/adulthoodThey often have habits that are detrimental to bone growth. These include a sedentary lifestyle, excessive alcohol consumption, and smoking. Osteoporosis is a common disease that threatens bone health, making bones more fragile and vulnerable. This occurs when new bone formation is hindered and cannot replace the wear and tear of old bone. Osteoporosis often occurs in the hips, wrists, or spine of older adults.

Children and adolescents grow new bone faster than they break down old bone, so their bone mass increases. Unfortunately, this growth rate slows down with age, sometimes peaking around age 30.

Three secrets to strong bones

1.sports

You can use active or passive movement at any time.Increase bone densityWhen impacted, our bones react by growing more bone to cope with the stimulus. Studies show that high-intensity exercise can increase bone density and quality. Similarly, young people should avoid sedentary habits and have at least a moderate, adjustable exercise plan. Regular exercise, primarily push-ups and weightlifting, is most effective for increasing bone mass. If possible, yoga, jogging, and swimming should also be incorporated to improve bone flexibility.

People aged 50 and over should also have their own exercise plans, including low-intensity, self-regulated endurance and strength training. Regular exercise helps maintain the balance, coordination, and muscle strength of the skeletal system. This reduces the risk of falls and fractures and enhances aerobic capacity. Exercise may be more fun than you think. Sometimes, dancing with friends or running up and down stairs several times a day can be more beneficial to your bones than you realize.

2. Supplement calcium

Bones contain 99.51 TP4T of calcium, which explains why the human body needs approximately 1000 to 1200 mg of calcium daily to form healthy bones. Low-dairy products, soy products, and calcium-fortified cereals all contain calcium. If you feel you are not getting enough calcium from your daily diet, you should consider [a specific dietary approach].Calcium supplementTaking calcium supplements is a simple and effective way to supplement calcium. Calcium deficiency can easily lead to osteoporosis. Many over-the-counter calcium supplements are available, such as calcium carbonate and calcium citrate. However, effective supplements must contain high concentrations of calcium, magnesium, and vitamin D to strengthen bones.

3. SupplementVitamin D

Vitamin D strengthens bones because it enhances the body's ability to absorb calcium, promoting bone health. Sunlight is...Vitamin DWhile vitamin D is a natural source, if you want strong bones, you need to get 600 to 800 international units (IU) of vitamin D daily through food or supplements. Milk, egg yolks, and fatty fish are good food sources of vitamin D.

To maintain vitality, strength, and mobility in old age, it's essential to strengthen bones. A healthy diet, sufficient exercise, and proper nutrition are all indispensable for achieving this goal. Specifically, refer to the points listed above. Then, develop a health plan tailored to your individual circumstances to address any deficiencies.

Author. Michael F. O

Michael F.O is a ravenous health writer with over five years of experience. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honours. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honors.