Modern health awareness, more and more people start to move! However, when practicing running and working out, there will be localized soreness and pain, obstruction of movement, and even injury to the bones and muscles if you are not careful. How to take care of your bones and joints?
Today to share the bones and joints maintenance of practical advice, teach you how to eat the best!
Maintaining Bones and Joints 1: Supplementing with Collagen
Collagen, also known as “human adhesive”, is used to fix the structure and elasticity of human soft tissues; in particular, collagen type II and chondroitin sulfate are found in the cartilage of animals, such as chicken cartilage and fish cartilage, of which fish has the highest activity.
But how to supplement chondroitin sulfate? Chondroitin sulfate is found in the cartilage of animals, such as shark cartilage, and is found in even higher amounts in sturgeon, which also belongs to the cartilaginous fish family. Sturgeon bone contains 30% chondroitin sulfate, with a structure (6-chondroitin sulfate and 4-chondroitin sulfate) similar to that of the body, and with an activity that is 15 times that of shark chondroitin. Regular intake of these cartilage components, tendons, muscle keys, ligaments are helpful.
Maintaining Bones and Joints 2: Vitamin K Supplementation
Vitamin K strengthens bones by increasing the action of osteoblasts in the bones, filling in the gaps between bones with calcium, and improving bone density. Inadequate intake of vitamin K can reduce bone density and increase the risk of fracture. A daily intake of 300 to 400 grams of dark green vegetables can supplement the daily intake of adults.
Maintaining bones and joints 3: Eat more apples
Apple peel contains a variety of antioxidants, including anthocyanins, proanthocyanidins and flavonoids, which have been found to neutralize oxidative damage caused by free radicals, fight inflammation, and relieve muscle pain after exercise.
Bone and Joint Maintenance 4: Calcium Supplementation
Calcium supplementation strengthens bones, increases joint support, and reduces sports injuries. According to a survey conducted by the Ministry of Health and Welfare, more than 80% of the country’s calcium intake is insufficient, and you can take more milk, soy products, sesame seeds, etc., especially board tofu, dried beans, dried beans, etc., and avoid eating with high oxalic acid, high-fiber, high iron or caffeine, to avoid the impact of calcium absorption. Yuehui added, in the absorption rate, natural seaweed calcium is easier to be absorbed by the body, and is rich in a variety of marine trace elements.
Maintaining Bones and Joints 5: Take Vitamin D Supplements
Vitamin D can increase calcium absorption, help the growth and development of bones and teeth, promote the release of bone calcium, maintain blood calcium balance, while helping to maintain nerve health, maintain normal muscle contraction, and help to enhance sports performance. You can sunbathe for 10 to 15 minutes a day, but it is not beneficial to sunbathe more, it is best to choose 11 to 13 o’clock in the afternoon to sunbathe, the more area of skin exposed, the better, and do not rub sunscreen. In the food, you can take more mushrooms, salmon and so on.
