4 Unexpected Behaviors Cause Osteoporosis
Osteoporosis is another scary condition. Because when we are old, everyone has to face such conditions. Especially women who have a lot of bone loss factors. but besides that Some behaviors that we do unknowingly are the accelerators to lose more bone mass than we should.
drink beverages containing caffeine
Tea, coffee, chocolate, cocoa, soft drinks all contain caffeine. which has a very bad effect on the bones
First , it excretes calcium through urine and feces. and also reduces intestinal calcium absorption resulting in a negative sum of calcium in the body The body must try to find calcium to replenish. Because calcium is a very important nutrient in the body’s processes, not just bone formation. But calcium also normalizes the functioning of the nervous system.
Second , caffeine causes cells responsible for bone formation to eventually break down and die. making it impossible to create more bones
Third , coffee may make it easier to fall. Especially those who drink large amounts of coffee may experience palpitations, tremors, jitters, overwork, and walking a lot, which increases the risk of falls. Carbonated drinks also contain phosphoric acid that can erode bones. The trend of fractures and decreased bone mass in females was found to be very clear. So if you ladies want to drink coffee safely. You should drink no more than 2 cups of coffee a day or as little as possible. or should drink coffee with milk eat other types of food that provides calcium in sufficient amounts that the body needs
do not exercise
People who are physically inactive have a higher risk of developing osteoporosis than people who exercise frequently. Including elderly or sick people who are in the recovery period who are not physically active, also found that some bone strength is lost. The Osteoporosis Foundation of Thailand recommends weight-bearing exercise. (Weight-Bearing Sports/Physical Activity) for example, running, jumping rope, dancing aerobics 30 – 40 minutes per day, 3 – 4 days per week, together with exercise to increase muscle strength 20 – 30 minutes per day per week. 2-3 days
Swimming is an exercise that does not put weight on. But it can help prevent osteoporosis as much as weight-bearing exercise.
avoid the sun
This behavior may lead to vitamin D deficiency because 80% of our body’s vitamin D comes from exposure to sunlight. The sunlight from the sun helps the cholesterol that accumulates under the skin to be converted into vitamin D. But vitamin D from food is hard to find. must be deep sea fish that swim in the sun such as Atlantic salmon. or dried shiitake mushrooms, etc.
Staying at home all the time never exposed to sunlight Putting an umbrella on a long-sleeved shirt Or the use of sunscreen, just with SPF 15, will almost completely inhibit the production of vitamin D.
Eating too much or too little protein
The average person should not consume more than 2.0 grams of protein per kilogram of body weight per day. But for those who want to build muscle by adding high protein foods such as whey protein Or chicken breast blended, resulting in a very high amount of protein. This will stimulate the body to excrete more calcium through the urine. This increases the risk of osteoporosis and fractures.
On the other hand, eating less than 0.8 grams of protein per kilogram of body weight per day, for example, in a vegetarian diet. If you don’t eat enough protein will cause the intestines to reduce the absorption of calcium Therefore, eating too much or too little protein can lead to calcium deficiency. And the body needs to break down calcium from the bones to use. cause osteoporosis
As for the proper amount of protein, it should not exceed 1 -1.5 grams per 1 kilogram of body weight per day. ยููฟ่าเบท https://ufabet999.com/