Bone loss is a natural phenomenon that occurs during menopause in women. But even young women in their twenties and thirties are prone to bone loss. Many young women suffer from neck pain, back pain, joint pain. The main reason for this is the decrease in bone mineral density and bone strength.
Causes of bone loss
Staying up late at night, waking up late in the morning, working at night, working in air-conditioned places, A.C. There are many people now who do not get sunlight on our body like traveling in vehicles.
Deficiency of vitamin D, which is available from sunlight, can lead to decreased bone density. Bone gives shape to the body. Bone is formed from the minerals calcium and phosphorus. Vitamin D is needed for bone to absorb calcium. During adolescence, bones grow longer and wider. Does not grow long after eighteen years of age. It only grows in width. Bone growth stops after 30 years of age.
By then we should increase the strength and hardness of the bone. After the age of 30, bone density begins to decrease slightly.
Food needs care
High protein and fatty foods increase acidity in the body. As a result, the bones lose strength. Too much salt in the diet can also work against bone strength. When there is too much salt in the body, excess salt is excreted in the urine. Then the calcium and the mineral will come out with it.
So you should eat less processed foods, sauces, waffles, pickles, fries and crackers. Coolants containing phosphoric acid can destroy calcium ore. Drinking a lot of drinks like coffee and tea also causes calcium deficiency.
Calcium rich foods
Milk and milk products are high in calcium. Children at least 400 ml per day. Must drink milk. Old people do not digest milk very well. They can eat calcium-rich vegetables, greens and leafy greens, and whole grains.
Calcium is abundant in vegetables such as beetroot, mung bean, drumstick, gourd and lotus root. Spinach, collard greens, collard greens, spinach, curry leaves, spinach, saffron and betel leaves are high in calcium.
Sesame, an oily seed rich in calcium, can be made into balls of sesame jaggery and given to children. 1400 mg in two sesame balls. Contains calcium. You can make sesame powder and eat it with food. 5 almonds can be soaked and ground daily and mixed with milk and given to children.
Milk contains more calcium than milk. For children, mix moringa greens in kelvaraku flour and make adiya. It is a complete snack rich in calcium.
It is good for adults to make porridge and eat it
Flag is the best food brand for bone loss. Brand helps increase bone density. It also helps the connective tissue to grow faster. It is an excellent pain reliever and has the ability to reduce pain and inflammation. It also has the ability to heal broken bones easily. Brandi can be made as a rinse and eaten at the rate of two teaspoons a day.
The need for exercise
Yoga or exercise is very important for strong bones. By doing such exercises the bones will get stronger. Today children run and play less. Young girls studying in school and college do not spare time for exercise. Parents should introduce their children to some kind of sport at an early age. Parents also make time to do yoga, walking, swimming, cycling, gardening with their children, family health improves. Exercise strengthens muscles.
Strong muscles protect bones. Young women consider being thin as beauty and health. But that is a misconception. Beauty and health are strong convictions. Just as we take care to save fear for later, we need to pay attention to our diet and exercise.
Building strong bones at a young age is a bonus for a disease free life.