5 delicious dishes that are “king of bone erosion”, Viet Duc Hospital doctor advises to stay away
Modern life entails many changes in people’s habits. Currently, the phrase “office sickness” is no longer a strange concept. People who work at the office who have to sit in front of a computer screen for 8 hours a day are facing many different diseases.
In particular, diseases of the joints and spine are the most common problems and cause the most trouble. Back pain is not life-threatening, but it affects the patient’s work and daily activities. Later, it can leave more severe sequelae.
The cause of these spinal diseases mainly comes from sitting for a long time, improper posture and inadequate nutrition.
To answer problems related to spine disease, Dr. BS Nguyen Hoang Long – Deputy Head of Spine Surgery Department, Viet Duc Friendship Hospital was present in the Livestream with the topic: “Spine is flexible, impervious to life. running KPI”.
During the sharing session, the doctor pointed out the “bone-eroding” dishes that office workers often load into the body. These are very familiar dishes, even favorite dishes of many people.
5 dishes are “king of bone erosion”
During the program, a question was asked that was “Is the concept of “bone-eroding food” correct? If true, what foods would it be?”. Doctor Nguyen Hoang Long agrees that there are foods that reduce calcium in the blood, making bones more fragile. Specifically, those foods are:
– Salt: When eating too salty, excess sodium is excreted more. At the same time, the amount of calcium lost also increases, causing the bones not to have enough calcium to absorb, which can lead to osteoporosis in the long run.
– Fat: Fat neutralizes salt in the body.
– Animal organs
– Gas drink
– The food is too sweet
The doctor emphasized that “office workers often sit in one place, have very little time for themselves and eat. Therefore, people often use fast food. Meanwhile, fast food often has a lot of salt and nutrients. fat”.
In fact, the fast pace of life plus the irresistible charm have made ready-made dishes a favorite of office workers. These are foods that affect the body’s absorption of calcium, increasing the risk of osteoporosis.
What to eat for strong bones?
Instead of choosing fast food, Dr. Long advises office workers to choose foods rich in calcium and vitamin D. According to the doctor’s analysis, office workers often have to sit in one place, less Exercise will reduce the body’s metabolism, thereby reducing calcium absorption.
In addition, due to the 8-hour working time, there is little time to go outside, so there will be a lack of exposure to the sun. This reduces the absorption of vitamin D, which indirectly reduces the body’s absorption of calcium. Therefore, to maintain bone health, office workers need to eat foods rich in calcium and vitamin D.
The doctor suggested some foods that are good for bones, such as peanuts, sesame, green vegetables, milk… Vitamin D is found in fish oil and fish products…
In addition to calcium and vitamin D, office workers also need to actively supplement omega, vitamins of groups B, A, E. All of the above mentioned substances are found in food. When we eat, we should choose fresh and varied foods to contribute to the addition of substances to the body.
Exercises to relax the spine for office people
Besides nutrition, working and resting posture also affects spine health. Taking a nap at the desk together with sitting in the wrong position all day causes back pain and fatigue. At the livestream, Doctor Nguyen Hoang Long introduced some short exercises to help reduce neck, shoulder, back pain problems…
Exercises for the spine
Movement 1: Flexing – stretching the spine of the torso
Sit on a chair in the basic position, put your hands on the pillow, and slowly slide your hands along the bones of your shins down to your ankles. Then pull the hands from the ankles along the shin bones to the knees, straightening up.
Movement 2: Rotate the spine of the torso
Sit on a chair with basic posture, keep your body straight, right hand on left hand knee, left hand on the left side of the chair, turn your body to the left and then return to the original position, do the same with the other side. again.
Movement 3: Tilt your body’s spine
Stand with your torso straight, feet shoulder width apart, and tilt your torso back.
Movement 4: Rotate the spine of the torso
Stand with your torso straight, feet shoulder width apart, and rotate your torso.
Neck vertebrae exercises
Movement 1: Flexing – stretching the cervical vertebrae
Sit in a basic position, with your back straight, hands on your waist, slowly press your chin as much as possible, while keeping your neck straight (without bending) and then return to the original position. Then raise the chin as much as possible while keeping the neck straight, then return to the original position. Repeat each movement 5 times.
Movement 2: Rotate the cervical spine
Sit in a basic position, back straight, hands on waist. Slowly rotate the cervical spine to the left as far as possible, then return to the original position, then rotate the neck to the right and then return to the original position. Repeat each movement 5 times.
Movement 3: Tilt the cervical spine
Sit on a chair with basic posture, back straight, hands on waist. Slowly tilt the neck to the left to the maximum and then return to the starting position and then continue to tilt the neck to the left to the maximum and then return to the original position, continue to tilt to the right and return to the original position. Repeat each movement 5 times.
Movement 4: Raise – lower shoulders
Sit on a chair with basic posture, back straight, hands free. Slowly raise your shoulders to the maximum and then return to the starting position. Next, lower your shoulders as much as possible and then return to the starting position. Repeat each movement 5 times.
Movement 5: Form – close the shoulder
Sit on a chair in a basic position, with your back straight, hands clasped behind your neck. Slowly bring your hands back as far as possible, squeeze your shoulders together, and then slowly bring your hands forward until your elbows touch each other. Repeat each movement 5 times.
at Blogtuan.info – Source: cafebiz.vn – Read the original article here
