7 simple ways to have healthy bones frame

(Daonordic) -A recent study published in the American Journal of Health said that jumping up and down 10 times, 2 times a day helps increase bone density up 0.5% compared with inactive people (research this does not include those women with osteoporosis)

Experts have given 7 tips to help women and men get strong bones throughout life.

1. snack with yogurt, cheese and low-fat dairy foods. Choose fish with bones such as salmon, sardines or whitebait. Eat dark green leafy vegetables or broccoli. You can also add other kinds of snacks like almonds, dried figs, tofu, soy milk.

2. Exercise at least 30 minutes / day with exercises jogging, brisk walking or aerobics.

3. All women begin to lose bone after menopause. So exercising muscles and helps strengthen bones before menopause is very good. Lifting weights increases muscle, increasing the intensity of strong bones. You should start with mild exercises, done 2-3 times / week.

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4. Calcium supplementation. After menopause, most women need 1,500 mg of calcium to 1,000 / day. 50-70 year-old men need 1000mg calcium / day, men need 1,200 mg of calcium over 70 years / day.

5. Absorption of vitamin D. For calcium absorption, adults need 1,000 to 2,000 IU of vitamin D daily. You can absorb vitamin D from sunlight or supplements.

6. Similar to the benefits of jumping up and down, just stomping also help increase bone density in the hip. Stomping 4 times each side, done 2 times / day with enough pressure on the foot can.

7. Stretching muscles reduces back pain and promote healthy spine. You can perform lifting exercises and rotate the shoulder, knee lift, pull the leg toward your body slowly, gently. Hold each movement for 20-30 seconds. Perform 1 or 2 times per day.

 Hoang Mai

(According nextavenue)

9 ways to help bone health, osteoporosis prevention

Recipes worth taking calcium vitamin D3 "value for money"

Calcium K2 functional foods from Denmark contain enough essential nutrients for bones: calcium, vitamin D3, vitamin K2 and magnesium. In particular, vitamin K2 (vitamin K group won the Nobel Prize in Physiology and Medicine in 1943) helps increase the ability to bind calcium to the skeleton, increase bone density and prevent effective deposition of calcium in the blood vessel walls.

According to the International Journal of the structure and function of bones (2012), the combination of the four components in Calci K2 has been scientifically proven to increase bone density in the spine and whole body higher than just calcium and vitamin D3 supplement. Therefore, calcium tablets produced in Denmark K2 effectively excel in:

- Additional calcium strengthens bones

- Helps prevent osteoporosis

- Support effective treatment of osteoporosis

Calcium K2 is produced by Nordic Health DAO (DAO Nordic Health) was researched and developed by scientists in Denmark, Sweden, Norway.

Manufactured in Jemo - Pharm A / S Denmark

Official distributor: Company Limited Thien Minh Group

- TP. Ho Chi Minh: 181A Dien Bien Phu, Da Kao Ward, District 1 - Tel: 08 38274130-0945 302 626

- Hanoi: 181 Xa Dan 2, Nam Dong Ward, Dong Da District - Phone: 0439 439406-0904 216,456

Facebook: www.facebook.com/phongloangxuong

Products are currently sold in the pharmacy system nationwide.

Food is not medicine and replacing ineffective medicines.