Excessive sun protection, be careful of osteoporosis

What is sunscreen?

Sun protection is ultraviolet rays. On the one hand, ultraviolet rays can damage the skin and accelerate skin aging and melanin precipitation, but on the other hand, it can make the human body synthesize sufficient vitamin D.

Ultraviolet rays cannot be blocked through clothing. Clothing and sunscreen, while preventing UVs from destroying the skin, also inhibit the synthesis of vitamin D. Therefore, excessive sunscreen may lead to the lack of vitamin D.

How important is vitamin D for the human body?

Vitamin D is a lipid -soluble vitamin that has the effects of regulating calcium and phosphorus metabolism, promoting the absorption of calcium, and maintaining bone health. Its main sources are two ways: food intake and human skin synthesis, but only 10%of the food. 90%of the vitamin D required for the human body is endogenous vitamin D, which is derived from 7-dehydrogenation cholesterol in human skin. After the ultraviolet rays in the sunlight, it transformed.

Simply put, most of the vitamin D of the human body depends on the sun. If excessive sun protection, it is equivalent to directly cutting the synthesis of light. Therefore, the lack of sunlight will greatly affect the body's absorption of calcium, easily lead to osteoporosis, and may even cause cardiovascular and nervous system diseases.

The harm of osteoporosis to women

The worst hazard of osteoporosis is fractures, which causes women to cause hip fractures in their lives than their total breast cancer, cervical cancer, uterine cancer and ovarian cancer.

According to the survey, among women over 65 years old, the prevalence of osteoporosis is as high as 50%, which means that one of the two women may be osteoporosis patients.

How to effectively prevent osteoporosis?

1. Frequent sun exposure

It is recommended to 8%of the body area of ​​the body for 30 minutes a day, which can promote the synthesis of vitamin D in the body, but to avoid strong sunlight.

2. Balanced diet

You can choose some foods with high calcium content, such as milk, nuts, soy products, etc. But in order to avoid the possibility of stones, it is necessary to reduce the intake of oxalic acid, such as: spinach, celery, and white white. At the same time, quit smoking and restrictions to avoid excessive drinking coffee and carbonated drinks.

3. Moderate exercise

It is recommended that women pay attention to skeletal health after the age of 35. It is necessary to develop the habit of carrying weight -bearing exercise on weekdays, helping bone health, increasing muscle strength, reducing the risk of falling, thereby preventing the occurrence of crispy fractures.

4. Calcium supplement

Adolescents are 1000-2000 mg, adult 800 mg, breastfeeding women and 1000 mg of older and elderly people over 50 years old. For patients with osteoporosis, it is recommended to consume 1200 mg of calcium daily to remove about 600 mg of calcium intake in food.

And we need to sunscreen and avoid osteoporosis. How can it be good?

Zhan Dingzheng, Secretary -General of the Society of osteoporosis in Taiwan, suggested: "If you really want to expose it, how should you be exposed? It is recommended to wake up every day, first go out for a while, take a 30 minutes, absorb enough sun, and then put on the sun, and then put the sun, and then put it again. All sunscreens are supplemented. When you are sunny, try not to wipe sunscreen, otherwise it will be in vain. "

In fact, the sun is simple and not so scary. As long as it is outdoors, even if it is under the shade or if you can't see the sun, you can accept the exposure of ultraviolet rays, so if you only walk outdoors in a short time, and it is not the sun, it is best not to be too much. Too deliberately blocking the sun, so that your skin will not be black, and it will also promote the absorption of calcium and get it in one fell swoop.