Female body

Young moisturized skin, flexible joints and ligaments, strong bones – everyone wants it all. It is given to young people just like that, but with age, you need to make an effort. The female body needs grooming.

You are familiar with this saying: “In adulthood, you look the way you deserve.” Woman’s Day listened to the recommendations: the female body requires care, how to achieve joint flexibility, skin elasticity.

How to protect joints, bones and ligaments

Eating foods low in trace elements and vitamins, as well as a deficiency of fatty acids, leads to the fact that joints and ligaments become less elastic, and bones are more fragile. Carbonated drinks, baked goods, fatty and smoked meats, chocolate, pickled foods, processed cheeses, ice cream and crab sticks, alcohol – these foods contribute to the development of osteoporosis, deformation and stiffness of joints, arthrosis (metabolic disorders in the tissue of the intra-articular cartilage).

Strengthening bones, joints and ligaments should take an integrated approach, including proper nutrition, optimal physical activity, and the use of special drugs. The female body needs grooming.

What should be a balanced and nutritious diet

Basic principles of proper nutrition:

  1. Recommended consumption rates of BJU: proteins – 10% of total energy intake, fats – 30% (saturated ˂10% of total energy), carbohydrates – 60%.
  2. Distribution of calories depending on the time of day. Breakfast accounts for 25% of calories, lunch – 50% and 25% for dinner.
  3. To calculate the required water intake, multiply your weight by 30 ml.

Ingredients and Products to Help Our Bones and Joints Get Stronger and Younger

In order to avoid rupture of ligaments and tendons, accelerate the regeneration of connective tissues and strengthen bones, use:

  1. Foods with calcium content, which are necessary for the growth and strengthening of bones. These include: fermented milk products, leafy vegetables, root vegetables, almonds.
  2. Products with phosphorus content: fish, seafood, veal contribute to better absorption of calcium.
  3. Products containing zinc and magnesium: liver, poultry, beef, lamb, cereals, nuts, legumes, soy, wheat bran, raisins, chocolate, dried apricots.
  4. Low-fat fermented milk products, low-fat milk, cheese.
  5. Green vegetables, egg whites, cherries, figs.
  6. Collagen-rich foods: gelatin, beef, liver, chicken eggs, fatty fish. Thanks to these products, the fabrics acquire elasticity.

Substances that strengthen our bones, joints and ligaments

Vitamin complexes and special preparations for strengthening joints, bones and ligaments:

  • Vitamin D, which is found in fatty fish, eggs, butter, liver, seeds, prevents the leaching of calcium from the body.
  • Vitamin F – has an anti-inflammatory effect on the joint, found in fish, olive and other vegetable oils.
  • Vitamins of group C – are responsible for the nutrition of the joints, they are found in citrus fruits, vegetables, currants and rose hips.
  • Vitamins A, E, C, K, B are responsible for the restoration of the main functions of the musculoskeletal system.
  • Preparations from the group of chondroprotectors, such as: chondroitin – takes part in the structure of cartilage and connective tissue, starts metabolic processes; glucosamine – replenishes injured elements in tissues.

Movement means healthy joints and bones

Why is exercise important for strengthening bones?

Strengthening bone tissue, joints and ligaments is impossible without muscle activity. A sedentary lifestyle, lack of physical activity – they slow down metabolic processes in the body and blood circulation, which leads to a deterioration in bone tissue nutrition, the condition of muscles and ligaments.

Strength training, running, dancing, tennis, walking, functional training, swimming – all contribute to an increase in bone density, form bone mass.

Yoga, Pilates, stretching – improve flexibility and mobility of joints, strengthen bones.

Exercise therapy – suitable for people with problems of the musculoskeletal system.

“Once you look at your skin and understand:” Here it is, age! ” And: “Ay-ya-yay, you have to do something!” Yoga, of course, definitely helps – flexibility and mobility of the joints is available! But the skin! Where, I hesitate to ask, is the turgor? Face masks, you say? Of course, yes, of course, for a long time and regularly! Full body masks? Yes, we must, we must! And walking around the house, smeared with honey in half, for example, with milk or, for example, clay, for 20-30 minutes, and it is better to sit. Or here’s another rubbing the body with an ice cube, well, or at least a contrast shower. Also good. However, this is all outside!

And then I suddenly learn that kind people have long known how to moisturize and nourish the skin from the inside! Have you heard such a word – collagen? Here, with just his help! And it turns out to be a wonderful remedy for joints, ligaments and skin. What you need! The absence of wrinkles and the elasticity of the skin directly depend on the collagen content. And it can be taken internally. And not only with jellied meat. Even not so much with jellied meat, but in the form of food additives.

In general, I bought a huge jar of collagen in powder form. On an empty stomach, an hour before meals, it must be dissolved in a glass of water and drunk. You scoop up the powder with a measuring spoon, dissolve first in a small amount of water, and then top up the glass completely.

– And how do you do – first pour water or pour powder? – asked me the consultant of the store where the sports nutrition is sold, to whom I complained that lumps remain.

– First the powder, and then I add a little water.

– Better on the contrary: pour a little water, stir the powder in it, and then add water to make a full glass. And not necessarily an hour before meals, half an hour is quite enough – it has time to be absorbed.

In general, as they say, tested on myself. And I’m talking about an organism that is more than 50 years old! I am satisfied with the results of more than two months of use of collagen – the skin has become more elastic. I will alternate with hyaluronic acid – a jar of pills is already next in line. Should I eat some jellied meat ?! “

Lina Dmitrienko, Anastasia Lysyuk

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