What is Osteoporosis
Osteoporosis, in simple terms, is a disease in which bones become weak. Our bones are like the steel frame of a building and play an important role in supporting the body. Normally, bones are hard and strong, but if you have osteoporosis, your bones become porous sponges, loose and brittle.
The causes of osteoporosis
First of all, age is an important factor. As we age, our bones gradually age and our bone density decreases. Women, in particular, are at a greatly increased risk of osteoporosis after menopause due to changes in hormone levels in the body.
Second, gender plays a role. In general, women are more likely to develop osteoporosis than men. This is because women have relatively small bones and lose the protection of estrogen after menopause.
Poor lifestyle can also lead to osteoporosis. For example, long-term smoking, excessive alcohol consumption, coffee or carbonated beverages will affect the absorption and utilization of calcium. Lack of exercise, long-term bed rest or excessive weight loss can also make bones weak.
Recommended recipes to prevent osteoporosis
To prevent osteoporosis, diet is a very important part. Here are some delicious and nutritious recipes.
First, calcium-rich dishes. For example, scrambled eggs with shrimps. Shrimp skin is a calcium-rich food, containing about 991 mg of calcium per 100 grams of shrimp skin. Sauteed shrimps with eggs are delicious and nutritious.
And fish stew with tofu. Tofu is a calcium-rich soy product, and fish is rich in vitamin D, vitamin D can promote calcium absorption.
In addition to calcium-rich dishes, we can also eat more foods rich in vitamin D, such as egg yolks, cod liver oil, mushrooms and so on. You can also pair these foods together, such as scrambled eggs with mushrooms, baked pumpkin with egg yolk, etc.
How to prevent osteoporosis
Moderate exercise is very important to prevent osteoporosis. Exercise stimulates bone growth and increases bone strength and toughness. Suitable exercises are walking, jogging, swimming, Tai chi and so on. Exercise should pay attention to step by step to avoid excessive fatigue and injury.
Exposure to sunlight can also help prevent osteoporosis. The ultraviolet rays in sunlight promote the synthesis of vitamin D in the skin, and vitamin D helps the body absorb calcium. Get 15 to 30 minutes of sun every day between 10 a.m. and 3 p.m.
Developing good living habits is also key. Stop smoking, limit alcohol, and cut down on coffee and carbonated drinks. Maintain a balanced diet and eat foods rich in calcium and vitamin D. Avoid excessive weight loss and maintain an appropriate weight. At the same time, pay attention to prevent falls, such as installing handrails in bathrooms, stairs and other places, and wearing non-slip shoes.
Post time: Nov-19-2024