Bone fragility (osteoporosis) is a growing Problem. But you can do a lot to stay healthy and strengthen his bones. This movement and the correct diet.
Movement is important, because the force promotes bone strengthening and bone structure compacted. Also a good muscles helps to strengthen the bones. Therefore, it is important to do regular Exercises for muscle building. Particularly suitable for endurance sports options such as walking, Cycling or Swimming. The should always be soft soils (e.g., forest floor), and with good footwear.
The proper diet for strong bones
In addition, of great importance in the diet. A “bone healthy” diet with sufficient calcium intake is the basic principle of the osteoporosis prevention and therapy. However, can be achieved in contrast to a bone – specific therapy with drugs (bisphosphonates) there is no increase in bone mass, but at best the condition will be kept.
To The Person
Carl Meissner is a nutrition expert and works as a senior physician at the clinic for General and visceral surgery, Klinikum Magdeburg gGmbH. Here are the the area of nutritional medicine. In 2015, he received recognition as a “focus of practice for nutritional medicine BDEM” at the clinic for General and visceral surgery.
Who is governed by the rules of the German nutrition society (DGE), makes nothing wrong. You should eat a healthy and balanced diet with lots of fresh ingredients on the menu. Important nutrients Vitamin K, Vitamin C, folic acid, Calcium, Magnesium or zinc, for example.
What foods contain lots of Vitamin K, Vitamin C, folic acid, Calcium, Magnesium, and zinc
- Vitamin K: Cabbage, Vegetables, Spinach, Lettuce, Watercress
- Vitamin C (Acorbinsäure): Lemons (Citrus Fruits), Blackcurrants, Sea Buckthorn, Peppers, Green Cabbage, Broccoli, Potatoes
- Folic Acid: Spinach, Cabbage, Lettuce, Oranges
- Calcium: Kale, Broccoli, Dairy Products, Mineral Water
- Magnesium: Fish, Oranges, Pineapple, Almonds
- Zinc: Oysters, Wheat Bran, Pumpkin Seeds, Rye
In order to provide enough care should be grain products, and potatoes, as well as five servings of vegetables and fruit per day consumed. Milk and milk products include a daily basis on the table, and one to two times per week of fish is recommended meal. Meat, sausage, and eggs should only be moderately consumed.
Milk, yogurt, and cheese the source of calcium and for bone are particularly important in this country. A glass of milk contains approximately 240 milligrams of calcium, and one Cup of yogurt is about 170 mg, and a slice of Emmental cheese, 400 milligrams.
Also, mineral water can help
The right mineral water can make a significant contribution to the calcium supply. However, it is important that at least 150 Milli are contained grams of calcium per Liter you can check on the label. Only bottled water may be referred to as calcium-rich.
Thus, the calcium enters the bones, the body needs Vitamin D. It takes under the vitamins in a special position, since it leads both the nutrition as well as from the people themselves, through exposure to the sun is formed. The supply via the diet is not enough. Therefore, rather often times the rays of the sun enjoy the fresh air
Now and again one can read in the press that carbonated beverages will have a harmful effect on bones. The data is not uniformly; some authors suggest that this effect comes simply result from the fact that when there is increased Drinking of carbonated drinks, less milk is drunk and the effect could be explained by it.