So, how to judge whether you are "entangled" by osteoporosis? In addition to bone mineral density testing, we can also see if we have these five symptoms:
1, pain: diffuse pain all over the body, which will be aggravated when sleeping;
2. Atrophy: the spine becomes shorter, and the height decreases by 2 ~ 5cm； within 6~ 12 months;
3, shortness of breath: the chest space becomes smaller, always feeling breathless, physical strength is obviously not as good as before;
4, cramps: numbness of hands and feet, easy to cramp, especially after falling asleep at night;
5, fatigue: I feel weak all over, and I still have no improvement after rest.
If the above symptoms account for more than three, we must pay attention to them and quickly supplement calcium.
Women enter menopause and don't want osteoporosis to find themselves. What are the precautions in diet? In female menopause, due to the drastic changes of hormones in the body, a large amount of calcium will be gradually released from the bones and released into the blood, which will drastically reduce the calcium content in the bones and further aggravate the risk of osteoporosis introduced by physical aging.
In order to avoid this problem better, we should do these five points well in diet, and only in this way can we better avoid menopausal osteoporosis.
1, eat more green leafy vegetables
Almost all dark green vegetables, such as spinach, leeks, oil wheat vegetables, broccoli and so on. The calcium content is not low. Moreover, these vegetables are also rich in trace elements (magnesium, potassium, vitamin K, vitamin C), which can help the body absorb calcium better.
2, drink more milk, yogurt, cheese and other dairy products.
Milk is rich in calcium. A cup of 200 ml milk contains more than 200 mg of calcium, which is the first proper calcium supplement. However, not all dairy products are supplemented with calcium. At present, there are many dairy products on the market, some of which are beverage ingredients, which have little effect on calcium supplementation, and these dairy products also contain a lot of additives, so try not to choose such dairy products to supplement calcium.
Try to choose pure milk to supplement calcium. Pure milk is helpful to the body's absorption, and pure milk is more comprehensive in nutrition, not only containing calcium but also rich in other micronutrients.
Step 3 eat more nuts
Calcium can't be absorbed without vitamin D. If the human body lacks vitamin for a long time, even if a single element is supplemented, it can't be effectively absorbed by the intestine.
Although the human body can synthesize vitamin D by itself, the content of vitamin D is likely to be insufficient for the elderly who enter menopause. After long-term consumption of nuts containing a certain amount of vitamins, vitamin D can also be properly supplemented to better help the absorption of calcium.
4. Take calcium tablets reasonably.
It is necessary to take calcium tablets properly if you want to strengthen your bones. Calcium can enhance bone hardness, and too low calcium intake may increase bone remodeling and damage bone health. For people with osteoporosis, people who supplement calcium or dairy products can improve the bone mineral acquisition rate, which has a positive impact on the bone mineral content of the whole body and the bone mineral density of the upper limbs.
5. Drink less strong tea
Many people have the habit of drinking strong tea. The doctor reminded that tea contains a certain amount of tea polyphenols, which can help the human body to resist oxidation and has certain benefits to bones. But the alkaloids in it will reduce the absorption of calcium in gastrointestinal tract. Drinking light tea has a certain health care effect on bones, but if drinking strong tea for a long time, it will affect bone health and easily lead to osteoporosis.
Step 6 drink less
Long-term alcohol intake will lead to the abnormality of intestinal mucosal cells, leading to the destruction of microvilli and mitochondria, and the absorption of calcium will be affected and destroyed one after another.