How to strengthen blood vessels - the best ways. How to strengthen bones and joints - an arthrologist tells What to take to strengthen

There are many foods that include nutrition to strengthen bones and reduce the likelihood of joint inflammation, arthritis, and other bone-related health problems. If a person follows the rules healthy lifestyle life, consumes the “right” foods, his bone density remains at an optimal level throughout his life.

calcium for fractures

Calcium is essential for the proper functioning of the body, in particular for healthy teeth and bones. In addition, it contributes to normal blood clotting and is beneficial.

Therefore, when deciding what to take to strengthen bones in case of fractures, pay attention to preparations containing this substance. For example, Calcium Sandoz Forte, the price of which varies within 500 rubles / 20 pcs. (100 g).

Did you know that there is no need to spend money on expensive nutritional supplements, there is a cheap source of an important element that is available in every home.
What is needed to prepare it?

You will need:

• shell;
• lemon juice;
• baking sheet from the oven;
• coffee grinder or mortar;
• fine sieve.

You need about 12 egg shells - preferably homemade or bio quality. If there are marks on the egg, remove them with hot water and the rough side of the sponge, rinse thoroughly.

Put on a baking sheet and heat in the oven for about 15 minutes at a temperature of 180 ° C. The shell will get rid of bacteria and become more fragile - it will be easier to grind.

Pour the shell into a mortar or coffee grinder (consider a slightly unpleasant smell) and grind, sift through a fine sieve. The result will be a white-brown powder, which should be stored in a well-closed container.

The use of eggshell powder is very simple: take a small amount (a pinch) of it 3 times a day. The powder should be taken on an empty stomach or with food without fat (honey, dry bread, etc.) - fats can turn the minerals from the powder into indigestible compounds.

Egg powder is safe even for long-term use, provided it is consumed before meals. Otherwise, you may feel bloated or have digestive problems!

Products for strengthening bones and joints

The following products are recommended to be included in the diet not only for people with increased physical activity, but also for every man, woman and even child - they are important so that old age is not subsequently burdened with problems with bone fragility and. The most valuable element in this respect is calcium.

To strengthen bones, its required daily dose is:

• about 1000-1200 mg for adults;
• approximately 700 mg for children under 12;
• the dose for babies (1-3 years) is 600 mg;
• up to 1 year - 400 mg.

1. Poppy
   Although most people think that the best sources indispensable substances are dairy products, it is not. The leader in the content of this element is poppy, which contains up to 12 times more of it than milk. Therefore, poppy seed buns are recommended for pregnant women and people suffering from osteoporosis. 100 g of ground poppy contains the recommended daily intake of calcium, approximately 1200-1400 mg.
2. Milk
   The second place in terms of calcium content is occupied by milk. In addition, it contains potassium, magnesium, phosphorus, riboflavin, vitamins D and B12. All these nutrients are very important for bone health. In old age, it is recommended to drink 2 glasses of milk a day. The use of this product in large quantities is undesirable, because. after a certain age limit (most often, after 50 years, sometimes earlier) occurs hypersensitivity to him. Children and young people can drink milk more often. Those who don't like the taste of milk can make a smoothie or cold sauce out of it.
3. Cheese
   Cheese also has a good supply of the essential element along with vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are essential for the prevention of osteoporosis and arthrosis. Cheese is also a great alternative for people who are allergic to lactose. You can choose between cheeses made from cow's, goat's or sheep's milk. The healthiest product is made.
4. Yogurt
   Yogurt also contains adequate amounts of calcium, vitamin D, and B12, potassium, magnesium, riboflavin, phosphorus, and protein. Therefore, it is advisable to add a glass of white yogurt to your daily diet. However, be careful with Greek yogurt, which is not as good for the body, high in protein, but generally low in vitamin D and less in calcium than traditional yogurts.
5. Tofu
   Good in terms of bone density and soy products, such as tofu, which is obtained by precipitation of soy milk. It is a versatile food that can completely replace meat; in addition, this product can be prepared sweet. 200 ml of tofu contains from 500 to 1700 mg of calcium, which is more than the recommended daily dose. Increased consumption of this product is especially recommended for the treatment of osteoporosis and fracture recovery.
6. Nuts, seeds and dried fruits
   Healthy snacks in the form of various nuts, seeds, and dried fruits provide not only plenty of energy, but also a significant amount of calcium. The leader is the content of 300 mg of an important element per 100 g, in 2nd place are walnuts, almonds and brazil nuts. Of the seeds, the most valuable is (670 mg of the necessary element per 100 g of seeds). Large amounts of this substance also provide raisins and (about 200 mg per 100 g).
7. Green tea
   In deciding what to drink to strengthen bones, green tea is worth attention. While this drink does not contain calcium or vitamin D, experts say it may help prevent osteoporosis and other related conditions. Green tea in particular contains chemical substances that can stimulate the formation of bone tissue and slow down its liquefaction. In addition, drinking green tea is very beneficial for human body also in terms of reducing the risk of cardiovascular disease and colon cancer. For best results, it is recommended to drink 4-5 cups of tea per day.
8. Fish
   Marine and freshwater fish are very suitable for bone health because they are a rich source of vitamin D. Fish are also rich in omega-3 fatty acids, which not only help the bones, but also the heart.
9. Salmon
   We are talking about oily fish, which includes a number of bone-strengthening nutrients. Vitamin D and omega-3 fatty acids help improve calcium absorption in the body. Regular consumption of salmon helps to improve bone density and quality. Salmon is also good for the heart. It can be fried, baked, added to salads or eaten raw (sushi).
10. sardines
    Another excellent source of essential nutrients is sardines. They contain as much calcium as milk or dairy products. Sardines are also rich in omega-3s. fatty acids, phosphorus and vitamin B12. Canned sardines are most widely available and can be added to salads or other dishes.

Vitamins for better health

Vitamins for strengthening the body are divided into two large groups:

• Water soluble. They are constantly required, since excess substances are excreted along with waste products. The intestinal microflora synthesizes some vitamins of group B, K, but in small quantities.
• Fat soluble. They have the ability to accumulate in the body. Their excess is harmful, therefore, before taking monovitamins, it is worth taking tests and making sure that the body really lacks them.

The most important vitamins for health:

• Vitamin A (retinol). This group also includes retinal, beta-carotene, retinoic acid, etc. Vitamins of this group are involved in protein synthesis, stimulate the brain and cardiovascular system, and form muscle mass. Improves cell regeneration, the condition of hair and skin, increases immunity. Without retinol, full growth and development is impossible. It is absorbed in combination with vitamin E. The daily dosage is 600-900 mcg. Food sources: meat, fish, eggs, carrots, pumpkin, apricots, peaches.
• Vitamin E (tocopherol). It is necessary to strengthen the body's defenses, is a natural antioxidant. Improves blood circulation, normalizes metabolic processes, cleanses the body of toxins. Normalizes blood circulation, improves the activity of the immune and circulatory system, hormonal background regulates the reproductive system of the body. Promotes better absorption of vitamin A. You need to get 10-20 mg per day. The main sources are greens, sprouted wheat, vegetable oils and eggs.
• Vitamin D. Can be synthesized by the body when exposed to sunlight. Its main role is the normalization of calcium-phosphorus metabolism, mineralization of bone tissues, improvement of the condition immune system. The average dosage per day is 2.5-3 mcg. Found in fish, seafood, dairy products, grains.
• Vitamin C ( ascorbic acid). Natural antioxidant, improves cell regeneration, improves immunity, fights inflammation. Participates in redox reactions. Normalizes the function of the adrenal glands, necessary for the cardiovascular system. Participates in the production of collagen and anti-stress hormones, removes toxins from the body. A healthy person needs to receive 70-100 mg of vitamin per day. Found in rose hips, black currants, citrus fruits, bell pepper, carrots.
• Vitamin K. Antihemorrhagic vitamin, the main function of which is the normalization of blood coagulation. It improves tissue regeneration, participates in the synthesis of osteocalcin, promotes the absorption of calcium by the body. Regulates the amount of glucose in the blood, removes toxic substances. The norm of vitamin 65-80 mcg. Found in vegetable oils, green leafy vegetables, liver, eggs and cereals.
• Vitamin B. It would be more correct to say a group of vitamins. It is essential for the functioning of all systems. Vitamins practically do not stay in the body, replenishment is required every 8-10 hours. They improve the function of the nervous, cardiovascular, reproductive systems, participate in the synthesis of a number of hormones and nutrients. Main sources: meat, cereals, fish, offal, cereals. As well as legumes and green leafy vegetables.

Important! Pharmacy complexes for general strengthening of the body are already balanced, but before using them, it is better to consult a doctor

Vitamin droppers

As a rule, vitamins for the prevention of diseases are prescribed in tablet or capsule form. The vitamin drip transports nutrients around the gastrointestinal (GI) tract. Orally administered drugs have low bioavailability. And intravenous injections allow you to transport vitamins directly into the blood.

Indications for vitamin injections:

• Diseases of the gastrointestinal tract that prevent the natural absorption of vitamins from food.
• Elderly age, severe exhaustion and loss of strength.
• If it is necessary to strengthen the immune system in a short time (before surgery, during the rehabilitation period).
• Intense physical activity (hard work, power types sports).
• Diseases of the internal organs that are associated with a large loss of energy - hepatitis, bronchial asthma, pneumonia, etc.
• If it is not possible to give the patient pills (loss of consciousness, difficulty swallowing).

As a rule, the basis of droppers is saline or glucose solution. Replenishment of nutritional deficiencies is carried out quickly and accurately, the occurrence of side effects or overdose can be excluded.

In addition to the restorative effect, vitamin droppers can have a detoxifying, restorative, anti-anemic effect. In the gastrointestinal tract, part of the vitamins is lost due to acidic enzymes, while droppers retain all the beneficial substances.

In order to strengthen the body, it is advisable to pierce the droppers in courses. Most often they are prescribed in spring or autumn - periods when the body is most exhausted and susceptible to attack by pathogenic bacteria and viruses.

Review of pharmaceutical preparations

Pharmacy counters abound with various names of vitamin and mineral complexes. They are designed to compensate for the lack of micronutrients and minerals in hypo- and beriberi. The most popular complexes are:

• Monopreparations: contain 1-3 vitamins, are aimed at filling the lack of certain substances in the body. For example: ascorutin, ascorbic acid, AEvit, tocopherol, etc.
• Universal complexes: Vitrum, Duovit, Vitacap, Multitabs, Complivit, Alphabet, Centrum, Supradin, etc.
• Complexes with directed action. They include vitamins necessary to support a particular body system. For example, Doppelherz Active - for the cardiovascular system, Vitrum Beauty - for normalization metabolic processes, improve the condition of the skin and hair, Calcemin - to strengthen the musculoskeletal system.
• Vitamins of different age categories. Many companies produce complexes that take into account the needs at a certain stage of life. Lines for children, juniors, adults, the elderly are represented by the brands Vitrum, Supradin, MultiTabs, Solgar, Schonen, etc.

Not all people know how to take vitamins correctly. For tips on choosing medications and myths about taking them, see the helpful video below.

The human body is a single complex that carries a very important load. Without the normal functioning of the immune system, a person will not be healthy. According to recent studies, doctors are increasingly diagnosing problems with immunity in patients of any age. The reasons lie in an unbalanced diet, bad habits, the use of poor-quality water, plus stress and decreased physical activity. As soon as the immune system goes wrong, a person gets tired more, gets tired faster, he has a decrease in mental and physical performance. Therefore, it is extremely important to strengthen your body. And it is quite possible to do this by charging, using vitamins or medicines.

Vitamins for the general strengthening of the body

Vitamins are required to provide a person with a full life. Some of them are synthesized by the body itself, some come from food and sunlight. However, depending on the time of year and life situations, a significant deficiency of these important elements is found in human tissues. We recently talked about the fact that a deficiency of vitamin C in the body leads to scurvy. From it, by the way, from 1600 to 1800, about a million sailors died (Wikipedia data). To avoid such cases, in our time, pharmaceutical preparations are produced so that a person can independently control their intake into the body. Of course, they are processed somewhat worse than natural vitamins, but sometimes this is the only way to replenish the supply of nutrients.

Man needs everything known to medicine, vitamins. But there are those, the decrease in the concentration of which in the organ system leads to very undesirable changes.

First of all, this vitamin A. This group includes retinoic acid, beta-carotene, and the main one is retinol. With its deficiency, a person has a decrease in visual acuity, skin elasticity decreases, the brain functions less productively, and the work of the cardiac system is disrupted. Vitamins of group A contribute to the restoration of body cells, promote the growth of hair and nails. Experts recommend taking them in combination with vitamin E, since one without the other will not be absorbed.

Vitamin E can be found in wheat germ and vegetable oil. They saturate skin cells with nutrients, restore cell membranes and are the strongest antioxidant. Vitamin E helps to get rid of toxic decomposition products. It is extremely necessary during pregnancy, helping the fetus to properly form organs and develop correctly.

Vitamin D synthesized by itself under the influence of the sun. The main advantage is that it promotes the absorption of phosphorus and calcium salts in the intestines and contributes to the process of strengthening teeth and mineralization of bone tissue. If there are few sunny days in your area, then vitamin D is taken additionally in the form of vitamins.

Vitamin K performs an auxiliary function in blood coagulation, is used to treat thrombosis.

Vitamin C fights against reduced immunity, gum problems, colds and inflammatory processes. It protects the body from damaging effects environment and helps to reduce high level cholesterol in the blood, helps the growth of new cells, is involved in the production of anti-stress hormones.

B vitamins are stably excreted naturally, and, therefore, they need to be replenished with an interval of 8 hours. Vitamins of this group are responsible for the health of the nervous system, the proper level of hemoglobin, protecting the body from anemia. Vitamin B is found in dairy products, meat or fish dishes.

To increase the general tone, the leading therapists of the country recommend taking restorative vitamin complexes. They are not used for treatment, they make up for seasonal or situational vitamin deficiencies in the body. Vitamins are unacceptable to take continuously, so you can achieve hypervitaminosis.

For a general strengthening effect, various complexes are most often prescribed, where all vitamin groups are optimally selected. Their names are often heard on television in advertising.

In addition to vitamin complexes, doctors also prescribe special immunomodulators.

Medicines for the general strengthening of the body

The first drug used to strengthen the body is immunoglobulins. This form of antibody prevents viruses and bacteria from entering a person by blocking their ability to spread. These drugs are used to strengthen the immune system during the treatment of various infections.

Other strengthening drugs are interferons, which stimulate the immune system. They allow the body to cope with viruses on its own.

I will not name any drugs, but I will draw your attention to folk remedies.

Strengthening the body with folk methods

Prescribe vitamin complexes and even more so medications only doctors should. However, you can strengthen the body and natural means. For example, lingonberries, cranberries, black currants and other freshly picked berries are considered a reliable remedy, or as an ingredient in jelly and fruit drinks from frozen, dried fruits. Decoctions of licorice, elecampane or dandelion roots will help increase the tone. You can use the plant Rhodiola rosea, Echinacea, Eleutherococcus, which enhance immunity. Tinctures based on them are made independently or purchased at a pharmacy. Recipes for home cooking are on the site. As an example of a drug from a pharmacy, I will give the remedy "Tincture of Echinacea Dr. Theiss".

Charging for general strengthening of the body

However, strengthening the body cannot be achieved without physical activity. Simple charging contributes to the development of the entire muscular system, the development of correct posture, ensures the correct activity of the respiratory organs and the cardiovascular system, plus improves metabolism.

The means of strengthening gymnastics are: walking and running in various combinations, exercises without auxiliary objects and with weights; choreographic elements. water aerobics. Its goal is to maintain vigor and maintain high performance due to high muscle tone. Such exercises are available and useful to everyone, they can be done at home.
Instead of charging, you can use health complexes - qigong or yoga.

Of course, to strengthen the body, it is also necessary to get rid of bad habits, organize sufficient sleep, alternate work with dynamic rest. The implementation of the whole complex of the above measures will ensure good health It will make you feel less sick and feel great.