Vitality in the sun

Collated text of our transcript of October 10, 2021:

October 20 is "World Osteoporosis Day". Today is October 10, 10 days away. In order to further enhance our comprehensive understanding of osteoporosis and achieve better prevention and effective treatment in advance, we make a summary of our life practice in the prevention and treatment of osteoporosis and how to improve our physique in recent years. At the same time, we decided to spend the next 10 days trying to use the most scientific methods to guide our daily diet and daily life, so that we can accumulate more knowledge for the prevention and treatment of osteoporosis in the future.

For us humans, sunlight can promote our biological response. Sunlight shining on our skin will expand subcutaneous blood vessels, increase blood flow, increase the excretion and resistance to toxic substances, increase the secretion of saliva and gastric juice, strengthen gastrointestinal peristalsis, and promote appetite and digestion. When we are short of calcium, we need to get more sun. When the skin is exposed to the sun, it will produce vitamin D. Vitamin D, calcium, and phosphorus, are important components of our bones. For our growing little Dawnxi, sunshine is more important. Exposure to sunlight will promote the absorption of these growth elements and help build her bones, muscles, and body organs. More exposure to sunlight promotes the absorption of these growth elements, shaping little Dawnxi's bones, muscles, and body organs. Bones are important organs and tissues that support the entire body, and a lack of vitamin D in the body due to a lack of sunlight can result in slow or incomplete bone development in little Dawnxi.

In order not to be deficient in calcium, taking some calcium supplements is needed. However, our life practice proves that just relying on calcium supplementation cannot solve the problem of calcium deficiency in our body, because the cause of calcium deficiency is not due to insufficient calcium intake, our body cannot absorb calcium well, resulting in calcium loss. During Doris's pregnancy, she initially suffered from calf cramps and pelvic pain due to a lack of calcium and other substances. At that time, the doctor reminded us that if the intake of calcium and other substances was insufficient for a long time, she was prone to osteomalacia, which was a very serious disease in pregnant women. Therefore, the doctor suggested that Doris not only needed to supplement calcium and other substances during pregnancy, but also needed to increase the opportunity to do some slight exercise in nature, contact with the sun, promoted her own absorption of calcium, and reduced a series of calcium deficiency problems caused by lack of sunlight.

The ultraviolet rays in the sun have strong germicidal power, and proper sunbathing can restore our spirits and maintain a healthy mood. Generally, bacteria and some viruses will be killed if they are exposed to the sun for half an hour or several hours. Therefore, more sunshine can not only make people feel comfortable but also keep people healthy. Previously, in our understanding of preventing calcium deficiency, there was only the concept of "tonic". However, we did not realize that ignoring the two more important links of calcium absorption rate and loss may lead to the situation of "the more we filled, the more we lacked". With age, our sex hormone secretion levels decline, and our bones are easily loosened by decalcification. Bone mineral density is the main index for the diagnosis of osteoporosis. Bone mineral density is first determined by genetic factors, followed by environmental factors. Digestive function decreases with age, resulting in nutritional deficiency, resulting in insufficient intake of protein, calcium, phosphorus, vitamins, and trace elements.

Long-term protein nutrition deficiency will lead to a decrease in plasma protein and insufficient synthesis of bone matrix protein. Coupled with calcium deficiency, osteoporosis will accelerate. Decreased exercise is also an important cause of osteoporosis. When we go out, we take the car instead of walking. When we work, we sit in front of the computer for a long time and seldom go out for exercise, resulting in insufficient bone mass. All these need to be improved. In life, meat and vegetable balance can improve the utilization of calcium. The staple food pays attention to the mixed food of grains and beans, which can not only optimize the complementarity of amino acids but also promote the absorption of calcium. We make our own vegetable juice to drink every day and add navel oranges, grapefruit, oranges, rutabagas, lemons, etc. to make it more bioavailable. Having the large amount of vitamin C involved in these fruits makes calcium better absorbed by our small intestines. When we supplement calcium, we often only pay attention to vitamin D, but often ignore the need to supplement "magnesium". In fact, magnesium is one of the indispensable mineral elements of the human body.

Magnesium participates in almost all metabolic processes of the human body, magnesium affects the "channels" of potassium, sodium, and calcium ions moving inside and outside cells, and plays a role in maintaining biofilm potential. The lack of magnesium is bound to do harm to human health. Therefore, when we supplement with calcium, we remember to supplement with magnesium. Foods that are high in magnesium include nuts (such as cashews, almonds, and peanuts), soybeans, melon seeds (such as pumpkin seeds and sunflower seeds), cereals (such as rye, millet, and barley), and seafood (such as tuna, mackerel, and shrimp). High protein, a large number of meat foods, and excessive bean products. A high protein diet is the key cause of osteoporosis. Excessive intake of meat foods can easily combine with calcium, and "pull" calcium out of the body. "Meat and vegetable balance" is a good way to improve the utilization of calcium. For example, we add some tofu, carrot, and tomato to meat food. Vitamin D in meat food can greatly promote the absorption of calcium in tofu.

Only in a good environment can calcium be smoothly absorbed by the body and play its due role. We often can't resist the temptation of hamburgers and coke and the aroma of coffee. These may be foods with a huge phosphorus content. If we eat too much, it will lead to an imbalance of calcium and phosphorus in our bodies. In this way, excessive phosphorus will drive calcium out of the body. No matter how much calcium supplement food we eat, it won't help. At this time, we need to supplement "magnesium" to help solve the problem. When the ratio of calcium to magnesium is 1:0.5, it is most conducive to the absorption and utilization of calcium. Although eating more green vegetables is good for the body, the vegetables we consume contain too much oxalic acid and phytic acid, excess oxalic acid and phytic acid will combine with calcium elements to form substances that are not absorbed by the intestine and eventually excreted, which is why we often have the opportunity to suffer from osteoporosis when the meat and vegetables are not properly matched.

Therefore, we try to choose vegetables with a low oxalic acid content, such as cabbage, chard, cabbage, mustard, pumpkin, bean sprouts, cabbage, radish, cauliflower, cucumber, etc. These vegetables provide large amounts of easily absorbed calcium and contain high levels of vitamin K, which promotes bone strength and greatly reduces the risk of fractures. Before consuming vegetables high in oxalic acids, such as sweet potatoes, celery, spinach, Brussels sprouts, eggplant, leeks, cauliflower, beets, carrots, peppers, eggplant, and celery, we blanch them in boiling water to remove a significant portion of the oxalic acid. Oxalic acid is the main initiating factor for kidney stones. If supplemented with the right amount of calcium, calcium can combine with oxalic acid in the digestive tract to form calcium oxalate, which is excreted in the feces and can reduce the absorption of oxalic acid by the kidneys. Without excess oxalic acid, calcium in the urine has no chance to combine to form calcium oxalate stones. The right amount of calcium can prevent the occurrence of kidney stones. When we take a calcium tablet, chew it first and drink plenty of water. This makes it easier for the calcium tablets to dissolve and be absorbed in the intestines.

A healthy life is a combination of practice and wisdom.

Original by dawnxisoul393