Applying too much sunscreen, eating a lot of salty, sweet, fried foods… are things that office ladies need to avoid to protect their bone and joint health.
When it’s sunny, most office ladies pay great attention to using sunscreen to protect their skin. However, according to a study by the American Society of Osteopathic Medicine, sunscreen can cause vitamin D deficiency.
The case of a 20-year-old woman (from Zhejiang province, China) who broke her ribs after coughing for a few days is a typical example. Doctors said the cause was the habit of applying too much sunscreen.
It is known that the patient had a lot of cough due to asthma, then had pain in the left chest. When she went to the doctor, the doctor checked and found a crack in her 10th rib, so it healed and did an in-depth examination.
Surprisingly, the woman’s bone density was significantly lower than that of a woman of average age. She was also found to have a vitamin D deficiency and biochemical tests showed low blood calcium and phosphorus levels.
The doctors were very curious as to why the young female patient might be deficient in vitamin D. They did further research and discovered that the woman was very afraid of sunburn. She will avoid going out in the sun and will use sunscreen year-round.
Doctors then concluded that her constant use of sunscreen had caused her body to be deficient in vitamin D, which could lead to diseases such as diabetes, cardiovascular disease, chronic kidney disease, autoimmune diseases. immunity and cancer.
According to another study, with sedentary work habits, less exposure to the sun of office workers, every year, about 1% of bone is lost. As a result, with menopause, the risk of fracture increases.
To protect bone and joint health, in addition to avoiding sunscreen abuse, office workers need to avoid the following:
Limit foods high in salt
Endocrinologist Felicia Cosman, professor of clinical medicine at Columbia University in New York, and spokeswoman for the National Osteoporosis Foundation recommends controlling your salt intake, trying to eat less than 2.3g of salt. /day/person, salt is known to cause excessive renal excretion of calcium.
A study published in the Asia Pacific Journal of Clinical Nutrition in December 2016 also found that eating salty foods damages bones. The US Department of Health and Human Services warns that if you have other conditions like high blood pressure, you may need to limit salt even more.
Limit fried, greasy foods
According to Shannon Henry – a doctor at Ezcare clinic (USA), fried foods are often the cause of the body not getting enough calcium. The amount of calcium in food when combined with fatty acids will turn into insoluble calcium salts. At this time, the body cannot absorb this calcium salt, so it will be excreted, causing bones and joints to lose nutrients and weaken very quickly.
Besides, this type of food also increases the amount of fat in the blood, causing the body to be catalyzed and causing an inflammatory reaction in the joints. For women in particular, greasy and fried foods also cause obesity, especially making the skin more prone to oil secretion and aggravate acne.
Limit foods high in sugar
“Although there’s no proven link between sugar and its negative effects on bones, it’s not,” says Heidi Skolnik, senior dietitian at the Center for Women’s Sports Medicine in New York. The damage to bones can be caused when people consume too much sugar and don’t have enough foods rich in the nutrients the body needs.”
For an optimal osteoporosis prevention diet, you can use sweet substitutes like blueberries and other fruits rich in antioxidants, which are nutrients beneficial for bone health.
What should be done to protect bones and joints, improve life expectancy?
The risk of bone disease will become more and more obvious as we get older. Therefore, take these simple steps to improve your joint health and protect your body:
– You should go out in the sun early because sunlight helps the body synthesize vitamin D, thereby improving bone health and improving health, 5-10 minutes a day.
– Exercise regularly to make joints more flexible, focus on walking or running slowly.
– Supplement calcium through milk, cheese, yogurt, salmon, shrimp, oranges… or use functional foods but must be consulted by a doctor.
– Limit smoking and drinking alcohol because this is a cause of poor absorption of calcium in the body, severely affecting bone density.
at Blogtuan.info – Source: 24h.com.vn – Read the original article here