Healthy food helps the effective work of the musculoskeletal system.
- It provides carbohydrates, vitamins and minerals needed to maintain muscle tone.
- It prevents the deposition of uric acid in the joints, protecting them from inflammation and wear.
- It is struggling with arthritis - inflammation of the joints.
- Prevents osteoporosis by providing the necessary building blocks of bones - calcium, phosphorus and magnesium.
Disease associated with thinning of bone tissue, leading to deformation and fracture of bone. Thinning of the bones - a natural process that begins at about the age of 40-50 years. When the process becomes pathological, it is called osteoporosis.
How to prevent
Several factors may play a role in reducing the risk of osteoporosis.
• Drinking adequate amounts of calcium in childhood, when bone system is actively growing. Children and adolescents who have received enough calcium in adults suffer from osteoporosis. Adults should also receive a certain amount of calcium, as the bones are formed and destroyed continuously throughout life. Recommended daily norm of calcium for adults is 500 to 800 mg. This amount is sufficient to compensate for the loss of this mineral and the formation of new bone tissue.
• Reduction of calcium excreted. Excess protein and salt, and caffeine increases the loss of calcium through urine. In addition, a diet based on meat, fish and shellfish, the body oxidizes, which is trying to to compensate for this excess acidity, releasing alkalizing minerals such as calcium, eluted from bones. Thus the bones lose calcium, which contributes to the development of osteoporosis. Fruits and vegetables - natural oschelachivateli. Although they are low in calcium, they slow down the leaching of minerals from the bones in the urine.
Reduced production of hormones at menopause also increases the loss of calcium. In some women, it is more pronounced, while others - less. Soy and soy products contain phytoestrogens (plant hormones) which partially compensates for the reduced egg production, reducing the risk of osteoporosis.
• Sufficient exposure to the sun. Sunlight is required for synthesis of vitamin D in the skin, which is involved in the transfer of calcium from the intestine into the bloodstream. Holders light skin get enough of vitamin D, staying in the sun for 5-10 minutes a day. Owners of dark skin need twice as much time.
• Exercise in the proper amount. For those who lead a sedentary lifestyle, the bones are destroyed faster than they were being updated. Exercise slows bone loss and help prevent osteoporosis.
The most important factor for preventing osteoporosis - proper diet both in adults and in children. The more calcium is held in the skeletal system during its development, the more allowance of calcium for an adult, and lower the risk of osteoporosis.
Various studies show that women who eat meat food in large quantities, are at greater risk of fractures of the femur and the forearm. It is interesting that in affluent countries, where they eat a lot of meat, there are most cases of bone fracture due to osteoporosis.
Lacto-ovo-vegetarian diet, which includes, in addition to plant foods, eggs and dairy products - the most effective measure for the prevention of osteoporosis.
Milk - an excellent source of calcium (about 120 mg / 100 g). The extent of bioavailability (proportion of digestible portion) of calcium in the milk is high enough (20-40%) as lactose (milk sugar) vitamin D and facilitate its absorption. Although milk and dairy products are not the only source of calcium, and their use in childhood and adolescence helps prevent osteoporosis later.
On the contrary, the use of milk and dairy products by adults is not conducive to the prevention of osteoporosis.
Consequently, despite the rich calcium content, the use of milk and milk products does not guarantee a healthy skeletal system.
|Green leafy vegetables|
|Vitamin supplements with vitamin D|
The disease is characterized by progressive painful erosion of the articular cartilage. It is also known as degenerative joint disease. Overloading joints due to excess body weight, or hard work - one of the main causes of this disease. First of all from him suffer hips and knees.
Diet for Disease
The main purpose of the dietary treatment of osteoarthritis - weight loss. Drinking enough minerals to build bone, as well as sulfur, necessary for strengthening cartilage, helps to prevent or slow the development of osteoarthritis.
The disease is characterized by inflammation of the joints for an unknown reason. Most often it occurs in middle-aged women. This disease affects the small joints of the hands and feet, causing inflammation, pain, impaired function and deformation of joints.
Diet for Disease
Patients treated rheumatoid arthritis also tend to suffer from anemia, stomach ulcers, loss of protein and a certain level of exhaustion. Since certain foods worsen the course of the disease, it is important the right diet. Three types of diets are possible:
- Omnivorous. A diet based on meat and animal products. Disease worsens and exacerbates inflammation of the joints.
- Lacto-ovo-vegetarian diet. Diet provides a certain degree of improvement that replaces the omnivorous diet. The most well-tolerated dairy - yogurt.
- A strict vegetarian diet (vegan). This diet gives the best results, especially if it includes raw fruits and vegetables.
In patients with rheumatoid arthritis observed increased levels of antibodies to the two types of intestinal bacteria: Escherichia coli and Proteus mirabilis. Both types of bacteria multiply rapidly at an omnivorous diet, and a vegetarian diet or the use of biotic yoghurt their number decreases. This explains the fact that for rheumatoid arthritis facilitated by a vegetarian diet.
|Fruits||Meat, especially pork|
|Nuts, especially walnuts||eggs|
Rickets and osteomalacia
These diseases are characterized by insufficient bone mineralization and deformation due to, in particular, lack of calcium. It's about the minerals that give bones their characteristic density.
Rickets, as a rule, sick children, while adults are more prone to osteomalacia.
In osteoporosis, bone loss occurs, bones become porous, less dense and more prone to fracture. In rickets and osteomalacia bone mass, or bone matrix is sufficient, it consists mainly of proteins, but there is not enough minerals.
The most common cause of both diseases - vitamin D deficiency due to insufficient exposure to the sun or from improper diet.
Diet for Disease
In addition vitamin D and calcium are required for bone mineralization and other minerals (phosphorus and magnesium) and trace elements such as boron and fluorine.
|vitamin D||wheat bran|
Carpal tunnel syndrome
This disease is caused by compression of the median nerve at the location where it passes through the carpal tunnel.
Carpal tunnel syndrome is characterized by nocturnal paresis hands (tingling sensation, and pain), periodic loss of sensitivity and an impaired ability to bend brush.
Diet for Disease
This condition often requires surgery to release the nerve. However, certain foods provide some relief.
Involuntary painful contractions of muscle tissue, it often happens at night in the leg muscles.
Certain factors increase convulsion: dehydration, loss of minerals due to diarrhea, vomiting, polyuria (excessive urination) or perspiration; intense exercise, impaired venous circulation in the legs, associated with varicose veins.