Want Strong Bones? Friends with Three Things It

Strong bones is absolutely necessary to be able to normal activities. In general, the bones had three friends and one enemy. You should also friendly bone friends and share your bones in order to avoid enemy can lead an active lifestyle risk-free porous and brittle bones.

 FRIENDS OF BONE

•  Calcium

 Before steadily taking supplements, you should know first the condition of the body. It may be that you do need a supplement, it could be not. Calcium needs of each person is different. Not only depend on the age and activity, but also from everyday eating habits. Calcium needs of an average adult is 1,000 mg per day.

Know the condition of undergoing a bone with bone density checks. If it is less, increase the variety of calcium-rich foods. For example, milk and dark green leafy vegetables. Or, eat sardines or anchovies that have been processed until soft bones and bone meal together. Before 10 o'clock in the morning sun is also a source of vitamin D naturally.

Consumption of vitamin D also helps the absorption of calcium. Vitamin this one also proved successful in preventing various kinds of diseases, from heart to dementia. However, we are not advised to take vitamin D excess. Therefore, the excess will be stored in the body and can cause bad effects later. For example, kidney disorders, bone and muscle weakness, as well as bleeding.

•   Dumbbell

 Physical akitivitas is one key to getting healthy and strong bones,? Said Ronald Zernicke, PhD, director of the University of Michigan Bone and Joint Injury Prevention and Rehabilitation Center. Perbanyaklah daily activities, such as walking and climbing stairs. Every now and then, do the variations according to the abilities and needs. For example, walking, lifting dumbbell.?

5 Pain Do not Ignore It

Sometimes we feel a certain pain in the body. It could be because the body is less fit, or indeed a sign of serious illness. How to distinguish between ordinary pain or pain with signs of serious illness?

Here are 5 types of pain that you should not ignore the Today page by medical contributor, Dr. Natalie Azar, was quoted on Tuesday (18/08/2015):

1. Headaches in the morning

If you experience a severe headache in the morning, you should immediately consult a doctor.

"Patients who experience headaches extreme in the morning, and subsided after they vomited, then began to improve after a little lunch, or even more so the pain when coughing or exercise. It may be that this is the main symptom of brain tumor," explains Dr Azar ,

Dr. Azar advise not to panic if you feel these symptoms and see a doctor. "Primary brain tumors are a rare disease. Sufferers of less than one percent," he said.

2. Severe abdominal pain

Serious abdominal pain can be a symptom of several diseases, including ulcers (ulcers) in the stomach.

"Generally, we will feel pain in the abdomen, from the navel to the breastbone," he said. "The pain, burning," she added.

If you feel pain more intense when the stomach is empty and feels better after eating, or black-colored feces or vomit your blood, make sure to immediately see a doctor.

3. Swelling or pain in one leg

Pain accompanied by swelling in one leg need medical treatment. Dr. Azar reveal, swelling in the legs can indicate health problems in the liver.

"But swelling in only one foot, especially in the calf are accompanied by pain could indicate a blood clot in the legs," he said.

Clots or blood clots in the legs can be caused by many things, among them the long journey by plane or car, too long lying in bed because of illness, or have recently undergone surgery.

7 Foods are Beneficial To Strengthen Bones

There are only a few food sources contain vitamin D. Ideally vitamin D produced in the body when you are exposed to sunlight in the morning. However, modern lifestyles keep us busy so rarely work out in the morning. That's why, we should be more frequent eating foods rich in vitamin D. Bone health depends on the consumption of vitamin D. Here are the foods rich in vitamin D, and is excellent for bone health, as reported by Boldsky.

1. Mushrooms
Mushrooms are a food source of vitamin D. Mushrooms also have a lot of zinc and protein content.

2. Cod liver oil
Cod liver oil is a dietary supplement rich in vitamin D. Cod liver oil itself is oil extracted from cod. It is available in capsule form.

Let No porous bones, Do not Forget 3 This

Certain foods can help prevent osteoporosis. Thus, it is necessary to know the best sources of nutrients that can strengthen and build bone density. Let me not brittle bones do not miss the three is yes.

Osteoporosis is the loss of bone tissue density or the occurrence of bone loss. Although it lost some bone density as we age is normal, but some people are at risk of losing a larger amount than the others, and osteoporosis.

But by eating foods rich in nutrients that it can keep bones healthy and strong so as to reduce the risk of osteoporosis.

Here are some nutrients that can strengthen and build bone density everydayhealth was quoted as saying on Monday (2/20/2012), among others:

A. Calcium

Calcium is essential for bone health. The body uses and loses calcium every day. If more calcium is lost than is replaced, there will be pengkeroposan on the bone. Because the body does not make calcium, it must get calcium from food.

Required amount of calcium in your diet every day is 1,200 mg for adults over 50 years, 1,000 mg for adults aged 19-50 years, and 1,300 mg for children aged 9-18 years. Milk is a rich source of calcium. Milk, yogurt, cheese, and frozen desserts are popular sources of calcium with 300 mg or more in a serving of one cup.

Milk with fat and lower moisture content is a concentrated source of calcium. Milk also contains phosphorus, a nutrient needed for calcium to work with. Some vegetables, like green vegetables contain 150-270 mg of calcium per serving. Other sources of calcium include:

a. Sardines and salmon with bones
b. Know
c. Almonds
d. Calcium-fortified foods like orange juice and cereals

If you can not eat dairy foods due to lactose intolerance, Tietyen recommend trying different dairy products, for example, yoghurt. If you can not get enough calcium from your daily diet, it can take a daily supplement.

2. Protein

"Protein is a nutrient important for bone health," said Janet Tietyen, PhD, RD, a professor from the University of Kentucky's School of Human Environmental Sciences.

A good source of protein, among others:

a. Meat, poultry, and fish
b. Nuts and seeds
c. Dairy products
d. Dried beans and peas
e. Eggs

Low and high protein diet can affect the body's ability to best use calcium. Eat protein in sufficient quantities is the best. Protein requirement for women aged 19 years and above was 46 grams per day, while for men 56 grams per day.

3. Other nutrients that can strengthen bones

Vitamin D is needed for calcium absorption and preventing bone loss. Dietary recommendations for vitamin D is 400-800 International Units (IU) for adults under the age of 50 years, and 800-1000 IU per day for adults aged over 50 years.

People may be able to meet the needs vitamin D to get at least 15 minutes a day of sun exposure. If staying at home or live in a colder climate, it could benefit from taking daily supplements of vitamin D by the number of 400-600 IU.

If you drink milk to get calcium, it can also get vitamin D, because it is usually added to milk. Other food sources rich in vitamin D are egg yolks, saltwater fish and liver.

Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also necessary to prevent bone loss. Eat a balanced diet that includes lots of fruits and vegetables, whole grains, meat, nuts, and seeds can help to get the nutrients it needs.

Get at least the minimum recommended amount each day is the most important in maintaining healthy bones and prevent bone loss and osteoporosis. Identify the necessary nutrients in preventing bone loss, and make sure the daily diet contains enough nutrients essential for building bone density.

Source : http://health.detik.com/