If you do not want to get into a group prone to osteoporosis, go straight seychac prevention. Worldwide and in Russia conducted studies that prove that the food we do not get enough calcium. Even if every day we eat cottage cheese, milk, yogurt and kefir. Calcium plays a very important role in our body. He is a member of bones, teeth, soft tissues, is involved in the regulation of neural activity, muscle contraction and is an important component of blood clotting. If you do not want to get into a group prone to osteoporosis, go straight seychac prevention. Advising professor, the president of the Russian Association of osteoporosis Lidia Ivanovna Benevolensky. - When you need to start preventing osteoporosis? - From a very early age. And this should take care of a mother before birth, and ideally - and before conception. On how the skeletal system will be established for future women, depends how strong are her bones in the elderly. Before conception and during pregnancy is very important to take vitamins and calcium, not to mention the rejection of all the bad habits and restriction of strong tea and coffee. Typically this is a very effective and simple, but nevertheless, women often neglect them prohibitively. And thus at risk not only themselves but also future baby. - That is after pregnancy, you can forget about calcium? - No way. Worldwide and in Russia conducted studies that prove that the food we do not get enough calcium. Even if every day we eat cottage cheese, milk, yogurt and kefir. Calcium plays a very important role in our body. He is a member of bones, teeth, soft tissues, is involved in the regulation of neural activity, muscle contraction and is an important component of blood clotting. In case of shortage begins to leach calcium from bones. They lose weight, thinner, become brittle. But osteoporosis can be prevented. And this needs to know every woman. And in most cases prevent a decrease in bone mass can be. Enough to exclude from their lives, if not all risk factors, at least more of them. - Do you mean alcohol, smoking, unhealthy diet? - Yes, they are among the most important. But there are also those, which not everybody knows. Accelerated bone loss and slowing the growth of bones causes certain medicines. Among them - the anti-depressants, steroids and psychotropic drugs. With their admission must not only increase in the diet of foods rich in calcium, but also take extra calcium supplements. This fact should pay particular attention to patients with rheumatism and bronchial asthma. - What foods decrease the absorption of calcium? - For example, coffee and cola. They contain caffeine increases the excretion of calcium in the urine. More than others lose calcium and those who are overly fond of meat products and overly salty foods. Excess salt, phosphorus and protein also accelerates calcium. Excess priem coarse-fibered food reduces the absorption of calcium in the gut. But vegetables such as broccoli, spinach, beans, by contrast, are very useful. Their consumption is desirable to increase everyone, but particularly those with genetic predisposition to osteoporosis. - Is there a professional risk factors? - Special studies have been conducted, but we can say that they are not. But in professional sport has a chance to get sick from those who professionally are engaged in a long time, and gymnastics, marathon running and weight lifting. But with the same success we can say that also at risk and women who are not engaged in physical activity. - How do sports activities can protect us from osteoporosis? - When sedentary lifestyle bones become thinner and become brittle. A physical activity is good because it forces us to strengthen different muscle groups and, respectively, and the skeleton as a whole. Regular exercise helps to slow bone loss, which may begin even in their early thirties. For example, a very good effect on the skeletal system have a daily half-hour walks. And if you walk by day, we also get together and vitamin D. Activities such as bodybuilding, not only develop the muscles. They also help to strengthen the structure of the skeleton due to improvement in muscle strength and flexibility. Kinds of physical activity a must alternate. Summer - swimming, bicycling, playing tennis. In winter - skiing, swimming in the pool, ice skating. You can do any sport. The main thing - do it regularly and to a great age. - What are calcium supplements are most effective? - There are many different medications that contain calcium. For example, citrate or calcium carbonate (Vitakaltsin). There is a combination of drugs and food additives. Of them are particularly effective in those whose composition includes vitamin D. Today, doctors recommend "Calcium D3 Nycomed, which contains an optimal combination of free calcium and vitamin D3. Just two pills a day - and your daily intake of calcium will be executed.
Vitamin D Intake and processing of calcium in the body is impossible without vitamin D. Daily rate of vitamin contained in one liter of milk, a multivitamin tablet or manufactured by the body for 30-60 minutes in the sun. According to WHO, osteoporosis as a cause of disability and mortality of patients took 4 th place in the world after cardiovascular disease, cancer and diabetes. Daily consumption of calcium 11-24 years 1200 mg 25-menopause 1000 mg during menopause: After 1200 mg 1500 mg
calcium content in the products Dairy Products: Skim milk, 300 mg / cup low-fat yogurt 452 mg / cup fresh curds 200 mg / cup Swiss cheese, 270 mg/16 g of fish and beans: Sardines 370 mg/48 g, Conserv. 170 mg/48 g of salmon, prawns 100 mg/48 g of cooked beans 90 mg / cup Other sources: green leaf vegetables, 280 mg / cup, Broccoli 150 mg / pc., Wafers 180 mg / pc., Bread 25 mg / piece , Oranges 50 mg / pc.
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