Throw away the calcium tablets! These two fruits are actually better at supplementing calcium? If you don’t know, you’re really missing out!

Do you think osteoporosis is only for the elderly? Wrong! This "silent killer" is quietly getting younger and younger, attacking people of all ages. Osteoporosis may not sound like a serious disease, but its harmfulness should not be underestimated. It not only makes you more likely to break a bone if you fall, but it may also threaten your life - hip fracture, which is synonymous with "the last fracture in your life", and its sequelae are enough to scare people!

According to statistics, about 1/3 of women and 1/5 of men in the world will eventually suffer from osteoporosis. But don't be afraid, today, let's talk about how to nourish bones scientifically, make bones hard, and stay away from the days of loose bones!

First, beware of your body’s “help signals”:

1. Back pain? Don’t ignore it, it may be a warning sign of osteoporosis.

The pain spreads to both sides along the spine, and is relieved when lying on your back or sitting. The pain is aggravated when standing upright or extending your back or standing or sitting for a long time.

2. Do you become shorter or hunchbacked as you age? Be careful, this is not the natural law of aging, but the result of osteoporosis.

Osteoporosis can cause the patient's thoracic and lumbar vertebrae to compress and deform, with each vertebra shortened by about 2 mm and the average height shortened by 3-6 cm.

3. Bones are asymmetrical and there are lumps? Check it out quickly, there may be something wrong with the bones.

4. Having trouble breathing? It may also be related to your bones.

When these symptoms appear, we should be alert and take timely measures.

Two "bone-nourishing holy fruits", eating them regularly brings many benefits

Fruits also nourish bones? Yes, you heard it right! Although fruits are not high in calcium, they are rich in potassium, which can help you retain calcium. According to surveys, elderly people who consume enough fruits and vegetables have higher bone mineral density. In particular, the following two kinds of fruits are particularly beneficial to bone health:

1. Fruits rich in anthocyanins

• Such as grapes, mulberries, blueberries, bayberries, black wolfberries, cherries, cranberries , etc.

• Anthocyanins are natural antioxidants that can fight inflammation while promoting the repair of connective tissue, making joints more flexible and reducing edema. They are anti-inflammatory and bone-protecting superheroes.

2. Fruits High in Vitamin C

• Such as lemons, fresh dates, kiwis, strawberries , etc., as well as the nutritional champions in the wild, such as sea buckthorn, sea buckthorn, rose hips and sour jujube.

• Vitamin C not only enhances immunity, but is also the guardian of bones. It can promote collagen synthesis, strengthen bone matrix, allow bone cells to thrive, and limit bone loss, and is the guardian of bone health.

Although fruit is good, you must also remember to eat 200-350 grams a day . Don’t eat too much.

Practical "bone-nourishing exercise", get moving

Resistance exercise is a very good "bone-nourishing exercise". It sounds professional, but it is actually very simple. It only involves lifting dumbbells, doing push-ups, and pulling on a yoga belt.

These seemingly muscle-building exercises can actually "supercharge" bones and make them stronger. If you stick to them every day, you will find that your bone density has quietly increased.

Here are some recommended resistance training exercises. You can do them anytime, anywhere:

1. Practice grip strength: Use a hand gripper for 20-30 minutes a day to strengthen the bones of your wrists and forearms.

2. Standing push-ups: Stand facing the wall, open your hands as wide as your shoulders, support the wall, slowly bend your elbows, and then straighten them. Do 20 times a day to strengthen your upper limbs.

3. Against yoga belt: prepare a yoga belt, keep one foot still, and extend the other foot outward. Do it 20 times a day for each foot, 20 seconds each time, to strengthen the ankle joint and stabilize the lower limbs.

Stay away from "bone-injuring" habits

In addition to eating right and moving, you should also pay attention to these details of life:

• Do not overuse sunscreen , and get some sun exposure to allow the skin to synthesize vitamin D and help calcium absorption. It is recommended to sunbathe for 10-30 minutes two or three times a week , avoiding intense periods.

• Control your intake of coffee, strong tea, and carbonated drinks . It’s okay to drink them occasionally, but not too often. Be careful about calcium loss.

• Eat less salt and don’t eat too strong flavors. For every 300 mg of sodium excreted by our kidneys, 40-60 mg of calcium will be lost. Authoritative guidelines recommend that each person should consume no more than 6g of calcium per day so that the kidneys can retain calcium.

Remember, osteoporosis is not a minor problem. It is time to take action to strengthen your bones and enjoy a healthy life! Let every bite of fruit, every exercise, and every change become a powerful boost to your bone health.