New knowledge on health: sharing practical knowledge of urbanites
There is a way to protect your bones: Learn more about osteoporosis
What exactly is osteoporosis?
Osteoporosis is a chronic bone metabolic disease. Simply put, it means that the bone density decreases, gradually becomes fragile, and is prone to fractures.
Current status of osteoporosis in Hong Kong!
According to the statistics of the SAR government, there are approximately 550,000 people in Hong Kong suffering from osteoporosis, and almost one-tenth of the population has this disease, which is considered a very serious condition. Of course, the aging population is also the reason for the relatively high proportion of this disease, but is there any way to prevent or stop it? I'll wait until I explain it in detail below.
Do the Prophet himself belong to the high-risk group?
According to the Department of Health, the elderly , women, those who are underweight or have a small skeleton are at higher risk of developing osteoporosis. In addition, people who have a partial eclipse habit , smoke , drink too much , drink too much caffeinated beverages , eat too much sodium and lack of exercise will be easily recruited. I believe that most Hong Kong people will meet several high-risk conditions, such as partial eclipse, drinking too much caffeine or lack of exercise, etc., which are all caused by the busy life in Hong Kong.
How to find out if you have osteoporosis?
Osteoporosis itself has no symptoms at all, but if a slight bump or fall causes a fracture, you should pay attention. In addition, if the spine slowly bends downward, as if bending over, but has not experienced any collisions to cause this downward curvature, it is likely to be due to osteoporosis.
Can the first point prevent osteoporosis?
I believe that after reading the content of the high-risk group, you probably know how to prevent osteoporosis. I will roughly explain how to prevent it below.
Adequate calcium and vitamin D absorption
Calcium and vitamin D both help to increase bone density, but it is best not to neglect the absorption of other nutrients to avoid other physical problems. If you want to add more calcium or vitamin D , it is recommended to eat the following foods!
Milk: low-fat or skim milk products
Seafood: sardines , dried shrimp, dried whitebait, etc.
Soy products: soy products such as tofu , soy milk and yuba, of course, it is best to avoid sugary or fried
Vegetables: Vegetables such as cabbage , cabbage , broccoli and kale are rich in calcium
Fruits: mainly oranges and figs.
But it must be noted that if you are really interested in the above foods, or have no choice because of your busy work, health products are of course another source of calcium supplementation, but of course it is best to check the qualifications before using them. People first!
maintain exercise habits
Do more weight-bearing exercise. Studies have shown that at least 30 minutes of physical activity every day is good for your health. It also helps improve your metabolism, maintain an appropriate weight, and make it easier for you to absorb nutrients.
avoid bad habits
It is best to avoid smoking , excessive drinking and frequent drinking of caffeinated beverages, and at the same time have adequate rest, which can take more rest than the body and reduce the burden on the body.
If you suspect you have osteoporosis, can you order?
Don't be negligent, and immediately consult a doctor for a detailed examination. Don't delay until you have a physical problem and prevent it first, or it may be too late.
Summarize
Generally speaking, given the busy life of Hong Kong people, it is difficult to avoid the risks mentioned above, but we all hope that everyone will try their best to maintain their health and stay away from bad habits.
My Alps Vital now has a product, "Swiss Energy® - Swiss Calcium and Bone Nanocapsules" which not only contains calcium and vitamin D, but also contains vitamin K2, which helps keep blood vessels and heart healthy. At the same time, it is made in Switzerland and the nanocapsule technology helps to better absorb these nutrients without causing stomach upset and does not contain any side effects. The most important thing is that our products have 9 world-class certifications, such as US FDA , Swiss pharmaceutical certification, Swiss biological certification, organic / biological certification, British BRC certification, European iFS certification, GMP , HACCP , ISO 22000 certificates; everyone can eat Be at ease!
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Pregnancy should not eat health supplements! ?
During pregnancy, many people are curious about whether they need supplements or not. Food supplements seem to be better for BBs . In fact, the answer is not necessarily. According to the guidelines of the Department of Health, it is enough to have enough nutrition during pregnancy and maintain a balanced diet.
So what are the special nutritional needs during pregnancy! ?
The following food and information introductions are provided by the Department of Health (Healthy Eating During Pregnancy and Breastfeeding)
early pregnancy
According to the Department of Health, the first thirteen weeks of pregnancy are more important for folic acid, iodine and vitamin A
In the mid-term, that is, the fourteenth to fortieth weeks, in addition to the above-mentioned nutrition, calories, protein, iron, zinc, Omega 3 fatty acids and calcium are all necessary.
So what are the benefits of these nutrients, and they can be absorbed side by side! ?
folic acid
Folic acid helps prevent anemia and defects such as abnormal development of the brain or spine
Intake route
You can mainly eat green vegetables, beans, fruits, liver and peanuts to supplement folic acid
Vitamin A
Vitamin A helps vision development, in addition, it is an indispensable part of normal growth and the immune system, but at the same time, it should be noted that excessive vitamin A may also cause fetal defects.
Intake route
Red and yellow fruits or deep yellow vegetables are the main sources of vitamin A , such as cherry tomatoes, carrots, pumpkins or sweet potatoes, etc. At the same time, appropriate amount of eggs and milk can help meet the needs of the body and BB .
iodine
Iodine is an essential mineral to maintain the metabolism and thyroid function of the human body, and it is also an essential element for the development of the baby's brain. But you must pay attention to the amount of intake, otherwise it will affect your thyroid gland (commonly known as big neck bubble).
Intake route
Sea fish, sea prawns, oysters, eggs, milk and seaweed are the main sources of iodine, especially seaweed is rich in iodine. The recommended recipe is steamed sea prawns. Simply steam for 10-20 minutes after the shrimp intestines are removed, which is convenient for cooking.
iron
Iron is one of the essential elements, which helps to protect the growth of the fetus and the development of the brain, and also prevents the mother from reducing the chance of anemia.
Intake route
General meats contain iron, such as fish, poultry, seafood, red meat, etc., and dark green vegetables such as Chinese cabbage, mustard greens, cabbage, spinach and broccoli all contain iron. The recommended recipe is stir-fried choy sum with beef, seasoned with a small amount of oyster sauce, which is nutritious and delicious.
Vitamin C
Vitamin C helps strengthen the immune system and also helps absorb iron from food
Intake route
Generally, fresh vegetables or fruits contain vitamin C , which can absorb the above nutrients, and there is usually enough vitamin C.
Calcium
Calcium mainly constitutes the basic element of bones and teeth. If the intake is insufficient, it is very likely to lead to risks such as premature birth and pregnancy-induced hypertension.
Intake route
You can eat cheese and cheese (low-fat), or eat dark green leafy vegetables such as Chinese cabbage, cabbage, tofu, dried shrimp and fish. The recommended menu can be boiled with cabbage, tofu and dried shrimp in chicken broth, which is rich in taste and nutritious.
Omega 3 fatty acids
Omega 3 fatty acids are divided into two types : DHA and EPA . DHA mainly helps the development of the brain and eyesight
Intake route
The main sources are fish such as salmon, sardines, yellow croaker, red shirt, saury, and mullet, which are rich in DHA . At the same time, α - linolenic acid in flaxseed, walnut or canola oil can also be transformed for DHA
Summarize
Generally, if pregnant women eat a balanced diet, they do not need to use health products to supplement the lack of nutrients in the body, but some sources of nutrition have certain potential risks. For example, fish is the source of nutrition. Due to environmental pollution, fish is prone to contain mercury. It will affect both the nervous system of the fetus, so as a mother, you must pay attention! At the same time, dietary preferences will definitely affect the nutritional balance. I believe that all mothers will not like the food they eat, and believe that it is difficult to change it at any time. Therefore, health supplements are definitely a good substitute to supplement these nutrients.
My Alps Vital has a product at home, "Swiss Energy - Prenatal Multidimensional Mineral Nanocapsules for Pregnant Women in Switzerland" contains most of the above nutritional needs, such as various vitamins, folic acid, various minerals, etc. Made in Switzerland and nanocapsule technology helps to better absorb these nutrients without causing stomach upset and does not contain any side effects. The most important thing is that our products have 9 world-class certifications, such as US FDA , Swiss pharmaceutical certification, Swiss biological certification, organic / biological certification, British BRC certification, European iFS certification, GMP , HACCP , ISO 22000 certificates; everyone can eat Be at ease!
source
Family Health Service - Healthy Eating During Pregnancy and Breastfeeding (fhs.gov.hk)
