if the human body is compared to a building, bones are like steel frames. Weak physique is closely related to bone health
9 big bone injury posture
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squatting
squatting washing clothes, choosing vegetables and wiping the floor are our most familiar habits. But it’s dangerous! The research calculation shows that the load on the knee when lying flat is zero, the load when standing up and walking is 1 ~ 2 times of the weight, running is 4 times, and squatting and kneeling are 8 times!
suggestions for the elderly and obesity
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sleeping on the stomach
sleeping on the stomach is the choice of many students and office workers for lunch break, but it hurts their neck unconsciously! Because this is not conducive to maintaining the physiological radian of the cervical spine, which may lead to cervical problems. People with back pain or neck pain, especially those who can’t sleep on their stomach, will aggravate their condition.
it’s best to lie flat during the afternoon nap. If the conditions really don’t allow, you can sit in a chair, put a cushion behind your waist and neck, lean back slightly, and simply rest for a while.
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standing at ease
standing posture not only affects the image, but also is directly related to health. Many people like to stand at ease and focus on one leg, which can relax the body in a short time. For a long time, it will also lead to pelvic distortion, spinal bending and low back pain due to uneven stress on both sides of the lumbar spine.
pay attention to maintain correct standing posture, keep your chest straight, raise your head and let your arms sag naturally, so that the weight of your whole body is evenly distributed on your two legs, which is conducive to bone stretching and smooth breathing.
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tilt the two legs
tilt the pelvis, uneven stress on the lumbar spine, and the spine is arched when the body tilts forward. Over time, it is easy to cause spinal strain and deformation, and even lumbar disc herniation. People with disc herniation and scoliosis will aggravate their condition. The normal spine of the human body is S-shaped from the side, and crossing the legs is easy to lead to bending and hunchback. Over time, the spine becomes C-shaped, which will compress the spinal nerve and cause pain.
crossing your legs will not cause you to get osteoarthritis immediately, but it will increase the pressure on the internal structure of the knee joint and increase the nutritional disorder and wear of the cartilage. For the elderly who have degraded the cartilage structure to varying degrees, it will increase the risk of osteoarthritis.
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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.