Bone injury posture regarded as the great enemy of health the habit of keeping bones healthy and strong

make a phone call with a mobile phone between their head and shoulders

some people are used to clamping the phone between their head and neck when they are busy. As everyone knows, excessive force on one side of the cervical spine may lead to cervical muscle spasm and excessive fatigue, cause neck acid swelling and pain, and bury the hidden danger of cervical spondylosis.

it is recommended to hold the phone when answering the phone, alternating hands every few minutes to avoid excessive tension of muscles on one side.

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lifting heavy objects with straight knees

many people have had & ldquo; Flash waist & rdquo; The experience is clinically called acute lumbar sprain. Sometimes a bad posture is easy to cause a flash. When lifting heavy objects with straight knees and bending down, the strength of the muscles around the hip and knee joints can not be effectively brought into play. The low back fascia, muscles and ligaments are often injured due to excessive burden, which is also unfavorable to the lumbar spine.

it is recommended that when lifting heavy objects, you should bend your knees and squat down to make the object as close as possible to your body, keep the spine vertical, support the body with leg muscle strength, and stand up slowly to avoid sudden force. Once the waist flashes, it is best to lie on your back in a hard bed at the initial stage, and can be treated with massage, acupuncture and other methods at the later stage.

Keep your bones healthy and strong

eat a calcium rich diet

calcium is an important mineral that provides structural strength for bones (and teeth). It also contributes to various body functions, such as blood coagulation and muscle contraction. We lose minerals through our nails and urine, but we don’t lose calcium through our body. Without replenishing these calcium stores, the body begins to get the calcium it needs from the bones.

according to the National Osteoporosis Foundation, there are many foods that can provide you with calcium, including dairy products, sardine, salmon and various green vegetables such as kale and broccoli. In addition, various products now contain calcium, including oatmeal, Cereals, orange juice and soybean milk, lewiecki said.

vitamin d

in addition to calcium, vitamin D is very important to healthy bones, in part because it allows the body to absorb calcium, otherwise calcium will be discharged from the body in the form of waste. Unlike calcium, there is almost no dietary source of vitamin D except fatty fish (tuna, mackerel and salmon), cod liver oil and fortified foods.

the best way to get vitamin D is to bask in the sun: when the skin is exposed to ultraviolet b-rays, the skin begins to produce vitamin D. however, many factors affect ultraviolet radiation and vitamin D synthesis, including cloud cover, sunscreen, race and age. For example, research shows that a 70 year old person can only produce about 25% of vitamin D when exposed to the same amount of sunlight, opening a new window. As a 20-year-old. There are also some problems that there is not enough sunshine in winter. Sunlight can lead to skin cancer. Given these variables, it is difficult to recommend a certain amount of sunlight for everyone, but experts usually recommend briefly exposing the face and limbs to the sun every day.

dried plums

studies have shown that eating dried plums can help maintain healthy bones. In 2011, a study found that adults who ate dried plums (about 10 per day) for one year had significantly higher bone mineral density than adults who ate apples every day (although the study was conducted in postmenopausal women). Researchers say plums can slow the rate of bone resorption (bone rupture) and improve bone mass and structure.

fitness

regular exercise is very important for a healthy life, but not all exercise is equal when it comes to your bones. For strong bones, do more weight-bearing exercise and muscle strengthening exercise.

anything you do on your feet – walking, running, jumping, skiing – is good for bone health. On the other hand, non impact exercise is not effective for building strong bones. Swimming is good for the cardiovascular system, but it doesn’t help much.

why does exercise help strengthen bones? Bones are constantly changing living tissue; Some cells add calcium to the bone, while others remove minerals from the bone. When you press your bones through physical activity, cells increase the rate of calcium addition, resulting in denser bones.

vibration therapy

the whole body vibration therapy of rapid body vibration to induce bone pressure has attracted a lot of attention as a possible method to improve bone health. Although this therapy makes sense in theory, there is still not enough evidence to recommend it.

for example, a one-year study found that systemic vibration therapy did not improve bone mineral density and structure in postmenopausal women. A three-year study led by Harvard researchers also found no benefit. Interestingly, other studies. It shows that this therapy significantly improves the bone strength of adolescents with cerebral palsy. Nevertheless, your best choice is to exercise regularly.

don’t smoke

unlike whole-body vibration therapy, scientific research is very clear about cigarettes: research shows that smoking can hurt your bones. What’s worse, smoking doesn’t attack your bones along a road. Smoking can reduce the blood supply and calcium absorption of bones; Nicotine in cigarettes causes some cells to produce less bone; Smoking can affect the decomposition of estrogen, which is important for the strong bones of women and men. Recent studies also show that smoking leads to the soaring levels of some proteins related to bone resorption. In addition, smoking is often associated with other risk factors. Smokers often have other habits that affect their bones, such as excessive drinking, malnutrition or underweight.