Since I was asked how to maintain bone density, I will briefly summarize:
1 Continuous exercise suitable for me
I especially like to walk fast, basically walk for an hour every day. Sometimes fast and slow walk alternately, sweat slightly, which is particularly comfortable. I leave in the morning when I have time, and after dinner I will also walk with my headphones while chatting with my dad.
I don’t like running, so I don’t force myself. Only things that make you comfortable can last long [grin]
2. More sunbathing
090% of the human body's vitamin D is synthesized through its own skin by relying on ultraviolet rays in the sun. So although I pay great attention to sun protection when walking, I will expose my skin appropriately for more than ten minutes.
I also like to grow flowers and plants, and I can also bask in the sun when I work hard in the yard.
3. Eat more vegetables, especially green leaves.
Vegetables are low in calories and provide vitamins, minerals and fiber. It also has great significance for calcium supplementation and bone protection. I often eat spinach, asparagus, peas and rapeseed with good calcium supplementation effects.
4: Intake enough calcium
The best way to absorb calcium is to eat small amounts of calcium-rich foods throughout the day, rather than eating a high-calcium meal every day.
For example, the milk, cheese, yogurt, soy milk, soybean powder, tofu, boiled soybeans, natto ....
5 Eat more foods rich in magnesium and zinc
minerals also provide important support for bone health and density. Fans who often observe my breakfast will definitely find that I eat nuts all year round, and they are "vegetarian nuts", which are nuts roasted without any salt, sugar or oil.
My point is to use daily life habits and use the most primitive methods to supplement calcium instead of going to the doctor to prescribe medicine and blindly supplement estrogen. Or eat something so-called health care product [Biting Heart] [Biting Heart]
Food supplements are always the cheapest and healthiest [Biting Heart]
