Bone diseases usually develop imperceptibly. But then they appear sharply, bringing pain and the inability to do their favorite thing: sports, dancing, working in the garden, and just living normally. Osteoporosis, arthritis and arthrosis - these diseases have become a real disaster for people in the 21st century.
They suffer not only pensioners, but also quite young people. This article will tell you how to strengthen bones, prevent them from thinning and avoid serious diseases.
Products for strengthening bones and joints
The skeleton apparatus is the basis of our body. A strong musculoskeletal frame allows a person to live a full life: walk, run, exercise and so on. Sick, fragile bones often break, a person loses mobility and the ability to lead a full life for a long time.
To prevent this from happening, you need to take care of the health of tissues and joints from a young age, to lead a correct lifestyle.
And above all, provide your body with enough vitamins and minerals. And also to provide bones and joints with sufficient, but not excessive physical exertion, contributing to their training and strengthening.
Care of skeletal tissue health is necessary since childhood. This is sports, active lifestyle, proper diet.
Calcium. Calcium is often called the building material of bones. And this is true. In the body, there are processes during which a given element in tissues must be constantly updated. If this does not happen, the bones will become brittle and fragile. Foods rich in this mineral should be regularly eaten from a young age. Then, to an older age, you will provide the body with sufficient content of this element.
The largest amount of this mineral is found in the following products:
- milk. However, in order for the body to receive a daily supply of calcium, a person needs to drink a liter of milk per day. This can not everyone. Therefore, you need to get the daily rate of the element using other products,
- dairy products. Kefir, ryazhenka, natural yogurt. They are especially useful in old age, as they not only strengthen the bones, but also normalize digestion,
- cheese and cottage cheese. Record holders in calcium. 50 grams of durum cheese can provide your body with half the daily requirement of a mineral.
- greenery. Eat as much greens as you need at any age. Parsley, celery, dill, spinach, spicy plants, and leafy vegetables: salads, arugula, young beet leaves are very rich in calcium. In addition, they have such a combination of useful components, in which the element is easily absorbed. Greens and leafy vegetables are rich in potassium and magnesium, phosphorus and zinc, iron and sodium, and vitamins of group B and E. In order for your bones to be strong, you need to eat fresh greens and leafy vegetables every day,
- a fish. The fish of the salmon family, as well as sardines and tuna contain many useful substances including calcium. Enough to eat 400 grams of fish per week. Doctors advise the mandatory use of fish to prevent the fragility of skeletal tissue during osteoporosis and after a fracture.
To calcium, contained in food, well digested, foods worth eating with the addition of vegetable oil. Natural unrefined sunflower or olive is best.
Vitamin D. Without this vitamin you cannot build a healthy musculoskeletal system. Its main task is to help the body absorb calcium. Therefore, it is extremely important to get enough of this vitamin with food. Its deficiency in women, especially in old age, leads to the development of osteoporosis and bone fractures.
Vitamin D contains:
- in sardines and salmon fish,
- beef, chicken and fish liver,
This vitamin is synthesized in the body only under the influence of sunlight. Therefore it is necessary to visit the sun more often, especially in the early morning. At this time, the sun does not carry harmful ultraviolet radiation.
This is especially important for young children. The presence of a sufficient amount of vitamin D in the body of the child will save him from such a disease as rickets.
Phosphorus. Without it, the absorption of calcium is also impossible. A large amount of phosphorus is found in fish. They are rich in saury and sardines, tuna, capelin, pollock, mackerel, as well as a variety of seafood.
Strengthening and healthy bones and joints is impossible without vitamin C. It promotes the healing of microcracks in the bones, the rapid healing and strengthening of bones after fractures, increases the elasticity of ligaments and joints.
This essential vitamin is found in the following foods:
- dog-rose fruit. A decoction of fresh or dried fruit of this plant is an excellent preventive tool to strengthen bones and joints in old age. It is also useful for young, developing organisms.
- Bulgarian pepper. A very healthy product, which is promoted by a high content of vitamins, including vitamin C. It should be noted that there are more red fruits than green ones.
- berries Among garden and wild berries, sea buckthorn and black currant differ in the highest content of vitamin C.
- greenery. Especially parsley and wild ramson.
Also rich in this vitamin are various types of cabbage, sorrel, spinach, strawberries, citrus fruits.
Folk remedies for strengthening bones and joints
All folk remedies to strengthen and maintain healthy bones and joints have arisen by chance. They are based on many years of experience and observations of people. And in the end they are confirmed by representatives of official medicine.
Among the most popular and effective ways are the following:
- eggshell. It is used to strengthen bone tissue after fractures. And gives a good result. The fact is that the shell is just a natural source of pure calcium. From it, it is absorbed much faster than from food.
Apply egg shells as follows: peeled, washed and crushed into powder, it is mixed with lemon juice or honey and taken in half a teaspoon 2-3 times a day.
Take this folk remedy for a month, then take a break.
- decoction of parsley and dill. Parsley and dill have traditionally been used to strengthen bones for osteoporosis. A decoction of them is recommended in the treatment of diseases of the musculoskeletal system, as well as for their prevention. To prepare the broth, take an equal amount of greens (about 200 grams) and pour water at a temperature of 90 degrees, insist for several hours and use half a cup three times a day.
- pumpkin seeds. Pumpkin seeds are an ancient remedy for strengthening bones and joints. It is recommended to simply nibble a handful of seeds every day.
- decoction of Hypericum with honey. When treating osteoporosis with medicines or during the recovery period after fractures, traditional medicine recommends the use of St. John's wort broth with honey. This means drink instead of tea. It strengthens the body and minimizes the negative impact of drugs.
To keep bones and joints healthy: general recommendations
Strengthening bones need to start from childhood. With food, a child should receive all the necessary minerals and vitamins for building a healthy musculoskeletal system. The missing norm of necessary substances get with the help of vitamin complexes for children.
It is known that women suffer from osteoporosis, and as a result, fractures are much more often than men. Calcium from their body is washed out more intensively. The rate per day is about 1000 mg of calcium. Getting it from food is hard enough. Therefore, women, especially after 40 years, it is recommended to take calcium in the form of tablets. The same recommendation applies to older people.
If you decide to strengthen the bones and joints of folk remedies, then it is useful to check the content of calcium, phosphorus, vitamins from time to time with a blood test. So you will appreciate the effectiveness of the selected method.
Do not neglect exercise and exercise. Lack of physical activity and lack of exercise leads to weakening of the bones and joints.
Our bones and joints need care. Strengthen and take care of them. Be healthy!
Products with calcium for bones
Involuntarily, this is the first thing you think about when it comes to calcium, although there is more cheese in it. So, milk is an excellent source of calcium, found in all grocery stores. Sometimes it happens that milk comes with vitamin D. Thus, you can kill two birds with one stone.
It is logical that calcium is present in the cheese, because It is made from milk, but oddly enough, there is much more calcium in it than in milk.
Cottage cheese is another milk derivative. He is one of the most popular products useful for bones. Do not choose low-fat cottage cheese, because He is very deprived of useful substances. In addition to calcium, cottage cheese is a great source of proteins. It is important to increase muscle mass during strength training.
Yogurt also has more calcium than its parent, milk. Natural yogurt is practically kefir, so it can be used as an alternative to get calcium. In addition, yogurt favorably affects the work of the gastrointestinal tract and is a source of protein.
Yes, not only in dairy products there is calcium, but also in greens. One such source is broccoli. Among other things - it is fiber and vitamin C.
Calcium is also found in leafy greens: lettuce, arugula, leafy cabbage. This suggests that not only dairy products strengthen bones.
This nut has a high content of calcium and protein, and almond oil even more.
Products with vitamin D for calcium absorption
Vitamin D is a very rare occurrence in nature, but still some sources contain it. If you want to strengthen bones, use this list of products in your diet.
- Salmon is the best source of vitamin D. 200 grams of salmon - the daily rate of vitamin D. The current cost of salmon is too expensive for many. Therefore, you can turn to canned food, but do not overdo it with them. Still, it's canned. By the way, salmon is rich in omega-3 unsaturated fatty acid and proteins.
- Tuna does not lag behind salmon in the presence of vitamin D. Its advantage over salmon is the presence of large amounts of magnesium, potassium, proteins and omega-3. It is also not a cheap product, but there is the same canned food with which you need to be careful.
- Som is quite affordable for money source of vitamin D. This fish should not be underestimated.
I often eat eggs at breakfast and not only for vitamin D, but also for protein. By the way, vitamin D is contained in the yolks. Do not neglect the yolks.
As you can see, it is not difficult to find calcium in foods. It is difficult to maintain the necessary amount of calcium throughout life. It is important to understand that with age, the need for products that strengthen bones, will only grow.
Is it possible to accelerate the adhesion of bones in fractures?
Is it possible to speed up the process of accretion of bones? Yes, it can be influenced. Below are some helpful tips:
- Follow all doctor's instructions. If he said to wear a gypsum for a month, you should not think that after 2 weeks it will be quite possible to take it off.
- Try not to move the injured limb, do not act on it, and avoid excessive stress. Otherwise, there will be a displacement of the bones, or the fragile callus will break.
- Calcium is needed to strengthen bones. You can get it from sesame, dairy products and small fish, which can be eaten with bones. The cottage cheese is especially rich in such a trace element, so lean on it hard.
- Vitamin D is also needed.3which allows calcium to be properly absorbed. It is found in fish oil and fatty fish (herring, trout).
- Without vitamin C, too, can not do, since it promotes the synthesis of collagen. And collagen, in turn, is the basis of many tissues. Eat citruses, kiwi, greens, sauerkraut.
- Many doctors advise patients with fractures to use gelatin. Especially useful are meat aspic, which is also very nutritious.
- If the accretion is severely slowed down, the doctor may advise a certain drug that has a positive effect on the process.
Physiotherapy for bone fractures
For faster completion of the bone fusion process, physiotherapy is prescribed. Physiotherapy should be started as early as 2–5 days after the injury. For anesthesia, the elimination of edema, resorption of hemorrhages and accelerate bone regeneration are used: UHF-therapy, which has anesthetic effect, reduces tissue swelling, low-frequency magnetic therapy, interference currents.
For a long time, bone tissue was viewed as a very passive substance, unable to produce electrical potentials. And only in the middle of our century, researchers found that electrical processes take place in bones, as well as in other organs. A change in the nature of electrical signals was also observed when metal screws were inserted into the bone, which usually fixes metal structures used to treat fractures.
Interestingly, the ability to produce biopotentials under the action of the load was also preserved in the bones removed from the body, and even in specially treated bone, in which only a “bare” crystalline base, the so-called matrix, remained. Analyzing these data, experts came to the conclusion that there are structures in the bone tissue that work as peculiar piezocrystals.
Weak currents can have a noticeable effect on bone tissue regeneration, the available information allows specialists to use electrical stimulation in the clinic for directional effects on bone tissue.
Doctors know that the lack of stress on the injured limb, its prolonged inaction, slow down the formation of a full-fledged bone commissure after a fracture. Therefore, it is recommended to move the injured limb, of course, within reasonable limits. But there are cases when even minimal movement is impossible. In such a situation, if an injured extremity is influenced by an electric current, the frequency of oscillations of which coincides with the frequency of oscillations of biocurrents arising in the bone during physical exertion, there is a positive trend. At the same time, the immobility is maintained and the bones receive the necessary load. As a result, the process of formation of bone adhesions is faster.
Even in the Soviet period, Russian scientists developed techniques that allow the use of electro-current of directional action in case of fresh fractures, when for some reason the adhesion of bone fragments is disturbed, as well as in non-adherent fractures, false joints, and some bone defects. Clinical observations have shown that in many cases, which doctors call difficult, electrical stimulation gives a good result.
What to do to make the bones grow together faster
Currently, there is a tendency to lengthen the terms of adhesions of fractures. This is associated primarily with the widespread inadequate intake of such elements as calcium, phosphorus, etc. And also, the spread among the population, especially in people over 50 years old, of vitamin D deficiency, which ensures the flow of calcium from the intestine into the blood and then into the bone .
In addition, vitamin D enhances the formation of a number of substances that are necessary for the normal fusion of a fracture.
Calcium carbonate-based preparations (purified chalk) + Colecalciferol (vitamin D3) will help accelerate the healing of damaged bones. At the same time, there is an acceleration of fracture adhesions by 30%.
Calcium is also involved in the regulation of nerve conduction, muscle contraction and is a component of the blood coagulation system. Vitamin D3, regulates the exchange of calcium and phosphorus in the body (bones, teeth, nails, hair, muscles). Reduces resorption (resorption) and increases bone density, filling up the lack of calcium in the body, is necessary for the mineralization of teeth.
Vitamin D3 increases the absorbability of calcium in the intestine. The use of calcium and vitamin D3 prevents the production of parathyroid hormone (PTH), which is a stimulator of increased bone resorption (leaching of calcium from the bones).
During the recovery period after a fracture a complete set of vitamins and trace elements is needed.
Nutrition for fractures
In order for the bones to grow together faster, there should be enough calcium, vitamin D and protein in the diet. Every day, it is advisable to drink a glass of any fermented milk drink - kefir, yogurt, and eat 100 grams of low-fat soft cottage cheese. In order for calcium to be better absorbed, vitamin D must also be present in food. It is abundant in cod liver oil and fatty fish. For fractures, the body needs protein, because it is one of the building materials of bone. На белок богат твердый нежирный сыр, нежирная птица, мясо, рыба, яйца. Птицу и мясо полезнее есть вареными.
При переломах нужно есть продукты с желатином (мясные холодцы).
При переломах костей не надо ограничивать сладкое. Совсем без сладкого человеческий организм обходиться не может. Сахар содержит сахарозу, которая способствует быстрому срастанию костей после переломов.
Physical activity in fractures
Physical activity is necessary for the bones to grow together faster. However, thinned bones require a number of limitations in the exercise program.
You will need the advice of a physical culture specialist and a physiotherapist. You can try to exercise in a group.
You can walk half an hour 3-5 times a week. During the post-fracture recovery period, it is important to speed recovery and alleviate the pain associated with the fracture.
Exercise will not only speed up the recovery process, but also help reduce the risk of subsequent damage (fracture) in the event of a fall, as well as improve balance, posture, flexibility and coordination of movements.
Make walking a must part of your daily life. Bad weather or slippery streets should not be an obstacle: you can walk at home, in large stores or other indoor areas. If exercise is difficult for you, you can do it every other day. Always listen to your body.
Physical activity improves the physical condition: physically active people have more energy and they do not get tired as quickly as less active people. In other words, physical activity helps to feel better and get more out of life.
Summarizing, we can say that the accretion of bones is a complex process that is influenced by many factors. But our tips will help your bones grow together faster.
What foods benefit the body
Healthy products are, first of all, dairy products, but no less important are wheat, rye, buckwheat, oats, corn, and brown rice. It is also important to build your diet using green beans, carrots, spinach, lettuce, onions, broccoli, Brussels sprouts, celery, zucchini, artichokes, cucumbers, asparagus, sweet peppers and tomatoes.
For all women, baking stuffed with calcium-rich filling can be noticed. For example, with Chinese cabbage, broccoli or tofu, which is made on the basis of soy, very useful legumes.
Bean products, as already mentioned, are very useful for bone formation. Therefore, it is important for nutrition to take beans, lentils, peas, soybeans, and other legumes. Do not do without seeds and all kinds of nuts. Sesame seed also contains a lot of calcium. It can be eaten with baked goods or just like seeds. Do not forget about water, it must be consumed per day at least eight glasses, as it helps to strengthen the bones.
The benefits of dairy products
Consider tips and advice that may help increase milk intake:
All that can be cooked using milk is needed. These are the following dishes:
Between the main meal you can eat salad from:
- Fruit, filled with yogurt,
- Vegetables, dressed with sour cream.
To obtain vitamin D, which is necessary for the delivery of calcium to the bone tissue, four glasses of milk are required per day.
As you can see dairy food is a very important aspect in the diet. And pregnant women and children generally need to eat three servings of milk a day. As everyone knows that dairy products strengthen the bones of the child, as well as form them in the bud. Therefore, women who consume little foods containing calcium, quickly destroy their teeth, thin their hair, break nails.
What other products strengthen bones
In addition to dairy products, as we have already noted, there are also a number of others that also strengthen bones. Consider them:
Oily fish comes first. Fish oil or just fatty fish contribute to the production of vitamin D, which delivers calcium to the bones.
But not only calcium is important for bones. Not to do also without potassium, which retains calcium, not allowing it to leach out. Products such as spinach, mushrooms, rye bread, fish, potatoes, bananas contain it in excess.
What food is dangerous to the bones
As we now learn, there are not only useful, but also harmful dishes that prevent the absorption of calcium by the body. Therefore, not always a varied diet is beneficial. What is this dish?
- It's about pickles,
- Carbonated drinks that contain phosphoric acid, which washes calcium from the bones,
- Trnaszhirah margarine, which prevent the absorption of vitamin K,
- Alcohol and beverages based on it, alcohol interferes with calcium absorption,
- Coffee, which is consumed in large quantities.
Of course, the listed harmful batteries can be consumed in limited quantities. Only the neglect of this advice can lead to irreversible consequences. Especially for women over 50, this advice can be as it should be, by the way, since they are more prone to problems with bones, and eating elements that do not strengthen, but destroy bone tissue can lead to irreversible consequences.
Nutrition for bones of women over 50
Given that women after 50 years, there is menopause, that is, the cessation of menstruation, the level of estrogen drops sharply, which leads to such a dangerous disease as osteoporosis, from which it is not far to the fracture.
Therefore, to continue strengthening bone tissue for women after 50 years, it is necessary to eat more calcium and vitamin D, which is so important for its absorption.
If you do not pay enough attention to what is included in the daily diet, it is very easy to get a fracture due to the thinning of the bone tissue. After the fracture, the body needs calcium on an even larger scale. Therefore, for women after 50 years it is important to balance their diet so that there is a place for a varied food, then all the necessary substances will be assimilated for sure.
What can not be at the turn
Typically, this food can be attributed dishes that can not be called a healthy diet. We are talking about salty food, for example, seaming, which you so want to eat in the winter. It is better to use more beets, carrots, cabbage, citrus fruits, bananas, apples and other things that you can buy in winter.
Also it is worth refusing sausage and in general all smoked. It is better not to use semi-finished products, prepare yourself. So, you will know exactly how much salt you put. And for a person it is enough to consume half a teaspoon of salt per day. Also limit tea and coffee to two cups per day.
The role of bones in the body
The statistics is relentless: almost every third woman after forty and every fifth man after fifty decreases bone density, which is fraught with frequent fractures and diseases of the joints. What is the role of the bones in the body? First of all, it is a prop. The skeleton serves as the skeleton of the body, helping to lift and hold it, ensuring the preservation of its shape. Thanks to the bones and skeleton, internal organs are fixed. Another important function of skeletal bones is protective. They protect the internal organs from damage, protect the spinal cord and brain. Third, the skeleton is the site of attachment of the muscles. With their contraction, the bones work as levers, which sets the body in motion. And finally, the bone marrow produces blood cells.
But with age, the condition of the bone tissue deteriorates, and her health must be taken care of in advance, keeping physical activity, adhering to the proper diet and lifestyle. Below are a few tips and recommendations on how to strengthen bones:
1. Normalize your calcium intake.
Lack of calcium in the body is one of the main reasons why bones become weak and fragile. It is especially important to control calcium intake during childhood, during pregnancy and lactation. Normal levels of calcium in the body help prevent osteoporosis and other bone diseases. People from 19 to 50 years, it is desirable to consume daily about 1000 mg of calcium. It can be as dietary supplements, vitamin complexes, and foods rich in calcium (low-fat dairy products, broccoli, cabbage, greens, mustard, beans, sesame, tofu, chickpeas, etc.).
2. Enjoy the morning sun.
To meet the morning sun every day and expose hands, face and the whole body for at least 10-15 minutes under its rays is very good for bone health. So the body begins to naturally produce vitamin D, which is necessary for strong and healthy bones. It is necessary to include products rich in this vitamin in the menu: milk, cereals, orange juice, sardines, shrimps, egg yolks, tuna, etc. Vitamin D helps the body to better absorb calcium. Its deficiency can aggravate existing bone diseases and lead to osteoporosis.
3. Avoid excess salt and sugar
Salt and sugar are known to cause excessive excretion of calcium through the kidneys. According to endocrine system research in 2013, high salt intake increases the risk of bone fragility after menopause, regardless of bone density. Salt causes significant changes in the balance of bone calcium, and sugar, in addition to calcium, draws magnesium, manganese, and phosphorus from the bones. It is recommended to limit daily salt intake to 4-15 g and sugar to 100 g. In addition, many canned foods are saturated with salt and sugar. They, too, should be avoided. Instead of salt, it is more beneficial to use various spices and herbs, and sugar can be replaced with dried fruits and honey.
4. Stop smoking
Smoking can lead to a variety of health problems, including the risk of bone disease. Nicotine prevents the body from effectively absorb calcium, thereby contributing to a decrease in bone mass. For long-term smokers, the risk of a fracture is higher than for those who do not have this bad habit. In women who smoke for a long time, menopause often occurs earlier than usual, which leads to loss of bone mass.
5. Reduce alcohol intake.
Alcohol is no less harmful to bones than nicotine. The best solution is to completely give up alcoholic beverages. If this is difficult to do, then they should be consumed no more than 30-40 ml per day. Alcohol abuse leads to a decrease in bone mass, slows the formation of bone tissue, increases the risk of fractures and interferes with their healing.
6. Do not get involved in caffeine
Many people abuse coffee, not knowing that they can harm the health of bones. The fact is that a surplus of caffeine prevents the body from absorbing calcium, weakens bones, accelerates bone loss, especially in old age. Even with a great love of coffee, it is not advisable to drink more than two cups of this flavored drink per day. The same applies to other caffeinated products.
Regular exercise is always recommended to keep your body in good shape. In addition, they train the vestibular apparatus, which allows them to stay on their feet harder, avoiding accidental falls and fractures. In addition to normal exercises, so-called carrying exercises will help strengthen the bones: walking, running, jumping rope, skiing, skating, climbing stairs, etc. There are whole complexes and fitness programs aimed at improving the balance of the body and bone health. No less well strengthen bones resistance exercises with the help of various expanders, traction cables and other sports simulators.
8. Often include in the diet of vitamin C
All vitamins are necessary for the body. For strengthening bones, in addition to vitamin D, vitamin C is very good. It is necessary for the formation of collagen and the development of healthy bone tissue. Collagen provides bone flexibility and reduces the risk of fractures. As an antioxidant, vitamin C helps reduce the oxidative process, protecting bones from inflammation, and stimulates the production of osteoblasts that form new bone tissue. Studies in 2012 showed that vitamin C helped prevent bone loss caused by hypogonadism - insufficient functioning of the sex glands. Vitamin C is rich in various vegetables and fruits, including Bulgarian pepper, broccoli, strawberries, citrus fruits, kiwi, cauliflower, etc. If necessary, and after a mandatory consultation with a doctor, you can take dietary supplements with vitamin C.
9. Eat Protein Rich Foods
Plant and animal proteins help retain calcium and improve bone tissue metabolism. Studies in the field of clinical nutrition in 2010 showed that the availability of protein foods is very important in the diet of especially the elderly, because it helps to absorb calcium and strengthen bones. It is useful at least several times a week to eat foods rich in proteins: meat, eggs, nuts, fish, dairy products, legumes, leafy salads, etc.
10. Monitor stress levels.
According to studies, stress can increase the risk of bone fractures. And the constant nervous tension is fraught with early osteoporosis. The fact is that cortisol, a hormone produced during stress, disrupts osteoblasts, the cells that make up new bone tissue, while osteoclasts, cells that destroy old bone tissue, continue to work as before. This situation leads to a decrease in bone density, which is fraught with frequent fractures and osteoporosis.