How to get fit and strong

　　Chronic malnutrition, lack of physical exercise Will increase your risk of osteoporosis, but if you develop early habits to maintain bone healthy If you have good habits, you will greatly reduce the chance of suffering from this disease. Below is some information about osteoporosis and its prevention and treatment from the Department of Orthopedics at Montefio Medical Center in the United States.

　　You take in and store some calcium every day, and your body absorbs some of it as needed. Your daily calcium requirements will change as you age.

　　You might think that cheese made from curds would be high in calcium, but that's not the case. One standard cup of cheese contains only 138 mg of calcium. One cup of nonfat cheese contains 450 milligrams of calcium. Hard dry cheeses vary in calcium content. One ounce of processed American cheese has 130 mg of calcium, Parmesan cheese has 335 mg, and Swiss cheese has 270 mg.

　　Low-fat dairy products are much richer in calcium than full-fat dairy products. Fat-free cheese contains 450 milligrams of calcium per cup, while full-fat cheese contains only 274 milligrams per cup. A half cup of ricotta cheese contains 337 mg of calcium, while a half cup of full-fat ricotta contains 257 mg of calcium. The reason is that fat-free dairy products are usually made from solid dry milk. You can find out how much calcium is in a food by reading the product label.

　　Some foods and drinks can hinder the body's absorption of calcium. These include foods high in salt, such as bacon, sausages, smoked salmon, refined soups, salty snacks and other processed foods. You should consume no more than 4,000 milligrams of sodium per day. In addition, cola is rich in phosphoric acid, which can hinder the body’s absorption of calcium, and the cola coffee Because it will consume calcium substances. Drinking too much alcohol can also cause damage to bones.

　　Sunlight is good for bone health. No sunscreen required, just 15 minutes of sun exposure each day will produce the vitamin D your body needs. Your body needs at least 400IU (international units) of vitamin D every day to absorb calcium. At the same time, you must also ensure that you have enough vitamin D in your body to absorb calcium when you cannot go out or have insufficient sunlight.

　　In fact, osteoporosis begins in adolescence. The bone mass of girls aged 12 to 18 has reached 42% of the total bone mass in adulthood, and 90% of them have seriously insufficient calcium in their bodies. Starting from the age of 9, children should consume 1,300 mg of calcium from their diet every day to meet their body needs. Exercise can also help you fight off osteoporosis. The best forms of exercise include weight-bearing physical activities such as running, jumping, and lifting weights.

　　There are many different warning signs for osteoporosis. Many older women have cracked spines without even realizing it because they don't feel or hear the bones cracking. Height loss, back pain, abdominal protrusion, and hunchback are all symptoms of spinal fractures in older women. Brittle teeth are also a symptom of osteoporosis. Women who are at high risk for osteoporosis also have early menopause, late puberty, menstrual disorders or other symptoms. Irregular menstruation Phenomenon etc.

　　Some medications can have negative effects on reducing bone in the body, including those used to treat asthma Glucocorticoids, some antispasmodic drugs, sleeping pills, and some treatments for arthritis Uterus Hormone drugs and treatment for endometriosis cancer of drugs, etc. In addition, diseases such as kidney disease and lupus erythematosus can easily lead to osteoporosis.