Slavic Friendship Day. Congratulations to all Slavs on the main holiday - the Day of Friendship and Slavic Unity! Goals of creation and traditions for the holiday Day of Friendship and Unity of the Slavs
Popular wisdom says: “If there were bones, the meat would grow.” At first glance it may seem that human skeleton strong, but inactive, poor diet, bad habits And psychological condition can lead to a decrease in bone density, and subsequently to serious injuries. We are accustomed to paying attention to our health only when something begins to bother us (whether acute pain or chronic malaise). And that’s why there is a proverb about this: “Until the thunder strikes, a man will not cross himself.” The key to good health is healthy bones, joints and muscles.
When we think about proper nutrition or physical activity, then this is most likely for the sake of looking good for the summer (lose weight, remove “extra”), but not for the sake of your health. According to statistics, among 25% of American women surveyed, they believe that excess weight- this is not what they go to the sports club for. They want to save good health and well-being long years life. But according to the same statistics, a very small percentage of people think about the condition of the skeleton, especially between the ages of 20 and 30. We don’t have any problems with it yet, the only thing that might be a pain in the lower back after a day of work or a bad landing after hiking in heels. Timely prevention can save us from serious illnesses later and help us avoid diseases such as osteoporosis.
Bones, like muscles, get stronger from physical activity, and in the absence of any stress they atrophy. Calcium intake for passive way life will not protect our bones and loss of bone mass. The human skeleton consists of 206 bones and 230 joints. The formation of human bone mass occurs at the age of 25-30 years, and then tissue density decreases. If you lose in large quantities bone tissue, osteoporosis may occur. Osteoporosis has been called a disease of the last decade, although it is not completely such. This is a natural process of aging of the body, which is a completely normal process. Required in this moment time to think about how to strengthen your bones, muscles, joints. You can strengthen your bones through proper nutrition and exercise.
Sedentary lifestyle
The health of bones and muscles must be maintained. To keep your bones strong, you must physical exercise, exercise and lead an active lifestyle. It is not necessary to do heavy physical exercise, it is enough to do 30 minutes daily, exercises can be of moderate intensity. You can do the following exercises: jogging, walking, tennis, cycling. An active lifestyle increases the risk of bone injuries. Dislocations and bruises are the most common of them. To strengthen the skeleton and bones, it is necessary to eat food rich in vitamins and microelements.
1) Milk and dairy products contain the highest amount of calcium. Moreover, without these food products it is impossible for a person to get the required amount of calcium from food.
2) Greens (dill, parsley and others) are rich in essential vitamins C, K, E. B1, B2 and contain calcium salts, phosphorus, iron, potassium, which is a whole mineral and vitamin complex.
3) Sea fish, liver, caviar and quail eggs contain vitamin D, which is beneficial for calcium absorption and improves immunity.
4) Meat, eggs, milk and cereals contain phosphorus, without which normal development of bones and brain is impossible.
5) Rose hips, black currants, citrus fruits - these foods are rich in vitamin C. A lack of ascorbic acid leads to disruption of the synthesis of collagen in bone tissue, so eat foods rich in this vitamin more often.
6) Fish, soy, jelly-like dishes are rich in amino acids, take part in the formation and restoration of bone tissue, and also participate in the formation of bones, support the functions of tissue formation and restoration.
Lack of calcium in the body
Studies have shown that women consume 400 mg of calcium per day, and the norm is 1000 mg (for women aged 19 to 49 years). To strengthen bones and prevent osteoporosis, it is necessary to consume foods containing more calcium and phosphorus, since they are the main components of bones. Special meaning has for those who are actively involved in any sport. Mineral supplements should be taken as needed. Drink more milk, and if you don’t like milk, then instead use dairy products - yoghurts, milkshakes, cheeses. The calcium content in cream and butter is low, so you shouldn’t get carried away with it. If you have doubts about the health of your bones, muscles, joints, you can check them at home.
If previously people suffered mainly from diseases of the joints and bones, older generation, then now it is the scourge of our time, which haunts not only adults, but also young people. Thinning of bones and weakening of joints can go completely unnoticed, but over time it develops into diseases such as osteoporosis, arthritis and arthrosis. Instead of sitting and waiting for the first alarm signal about the presence of a disease to appear, you can carry out preventive measures to strengthen the bone skeleton and joints, which will only have a beneficial effect on your health in the future, even in old age.
Bones perform one of the most important functions of the body and constitute the musculoskeletal system. A strong skeletal system is the key to health, and for good reason folk wisdom says: “If there were bones, the meat would grow.” The thinning of bones leads to their fragility, and even with a minor bruise a fracture or crack can occur, so you should take care of this long before going to the doctor with this problem.
Foods, vitamins and simple actions that help strengthen bones
Joints and their work
Joints are movable joints of the bones of the skeleton. They function every day, even with a sedentary lifestyle. Thanks to them, when moving, the bones do not rub against each other and are not abraded. But they need special care. In the joint between the bones there is cartilage tissue, if it decreases, the joint loses elasticity, this causes very unpleasant painful sensations. They constantly require “recharge”, which they receive from food, but if this does not happen, arthritis and arthrosis develop.
How can you strengthen your joints?
Diseases of the musculoskeletal system are moving by leaps and bounds towards the title of “Disease of the Century”, so remember that beauty comes from within, do not neglect your health, even without visible complications in the functioning of the body. It is easier to strengthen bones and joints now than to treat them later.
Calcium and K° - the strength and elasticity of your bones
If bones could talk, they would shout at the top of their voices: “We want calcium!” Without calcium, bones become brittle, and numerous fractures haunt a person for the rest of his days.
Where is this priceless element hidden? Firstly, calcium is present in sufficient quantities in all dairy products, there is a lot of it in cottage cheese and especially cheeses, mainly hard ones.
There is a lot of it in greens, such as celery and lettuce; there are simply calcium deposits in dried apricots, almonds and sesame seeds. But most of all the calcium that bones need so much is found in fish, especially dried fish.
However, calcium cannot strengthen your bones alone; for this it will need “two good guys from the chest” - phosphorus and magnesium. Therefore, to your regular calcium-rich diet, it is a good idea to add foods that contain these two elements of your health and bone well-being - legumes, nuts, seeds, cucumbers, cabbage, raisins and prunes.
The fourth element necessary for the perfection of your bones is manganese, and it is this element that facilitates the passage of oxygen from the blood into the bone cells. Therefore, your table must include beef liver, kidneys, bananas and various vegetables containing this microelement.
The fifth element is not love, as in the film by Luc Besson, but a star called the Sun - or rather, vitamin D. Penetrating through the skin, ultraviolet rays force our body to produce vitamin D, and it is he who controls the calcium-phosphorus metabolism. In order for your body to produce this element, you should not fry on beach sand, especially since, as mentioned above, the sun is a friend of calcium, but an enemy of the skin. Therefore, an hour-long walk in a shady park on a bright sunny day is quite enough.
But besides these five friends, the bones also have a lot of enemies. Thus, lack of physical activity can lead to thinning of the bones (osteoporosis).
Long-term use of hormonal drugs and tetracycline antibiotics is detrimental to bones. Eat less sugar - it simply destroys calcium, phosphorus, magnesium and manganese in the bones.
If you smoke, you should be wary of the fact that osteoporosis is several times more common among smokers than among non-smokers.
But the biggest enemy of calcium is alcohol, since ethyl alcohol inhibits the process of bone tissue formation. The bones (and the brain too) soften, become very fragile and brittle. That's why, healthy bones and alcohol are two incompatible concepts.
VitaminDand foods against bone fragility
Vitamin D (calciferol), as mentioned above, is an essential vitamin for bones.
With age, with poor nutrition and an unhealthy lifestyle, the bones weaken, become thinner and begin to hurt - these pains are very similar to rheumatic pain, although of a completely different origin.
The best way for diseases of bones and joints, calcium is used in combination with vitamin D. But with vitamin D, jokes are bad, since its overdose, as well as its deficiency, leads to softening of the bones.
Everyone knows that vitamin D deficiency increases the risk of developing rickets in children. However, excess of this vitamin in adults can lead to porous and brittle bones.
Most easily absorbed vitamin D is found in fat. sea fish. But it is also found in other foods, which is reflected in the table.
The most vitamin D is found in the liver of marine fish - cod, halibut, herring, mackerel, tuna, mackerel. However, the main sources of vitamin D we are accustomed to are raw egg yolk, fermented milk products, cheeses, cottage cheese, butter, and now also all kinds of seafood.
Vitamin D is also found in our usual fruits, vegetables, cereals, and bread. And yet, the richest source of vitamin D is still the sun in combination with clean air, and better in the morning.
The accumulation of calcium and vitamin D at a young age has a beneficial effect on the health of mature people, relieving them in old age from a whole bunch of serious diseases that began in their youth.
Food to strengthen joints and bones
Older women suffer from osteoporosis much more often than men. This is explained by the features female body. The disease usually develops after menopause, when the concentration of the hormone estrogen in the body sharply decreases. This process can be slowed down with hormonal therapy, but bone fragility can only be avoided by increasing calcium levels.
To strengthen your bones and maintain joint mobility, you need to eat right. Almost none of the modern biologically active mucopolysaccharide-rich supplements used to prevent diseases of the musculoskeletal system, and all kinds of chondroprotectors are capable of restoring joints and bones, but only slow down their destruction.
In order for your own body to synthesize cartilage tissue itself, you need to include affordable foods in your diet, and not overpay by buying expensive drugs and dietary supplements.
Such miracle products include, first of all, the familiar jellied meat and jellied fish. Jelly contains collagen, which is also necessary for the musculoskeletal system.
Soups are very good for the prevention and treatment of joint diseases, and Russian cuisine is famous for dishes cooked in rich broths. It is also good to eat offal and seafood. The most important thing is not to remove cartilage, ligaments, bones, tendons, that is, exactly what is richest in mucopolysaccharides.
For dessert, you can serve various jelly and fruit jellies with a high gelatin content.
Don't forget also about raw vegetables, they contain many vitamins and microelements that are essential for the synthesis of cartilage tissue. It is better to season vegetable salads not with sour cream or mayonnaise, but with vegetable oil, which is rich in unsaturated fatty acids.
To prevent salts from depositing in bones and joints, drink 1.5-2 liters of pure or still mineral water daily. And forever give up fatty meats, smoked meats, marinades, beans and dried fish.
Proper nutrition This will not only prevent you from gaining weight, but also saturate your body with useful minerals and vitamins, and mucopolysaccharides and calcium obtained from food will strengthen your joints and bones.
Bones determine a person's physique and are an integral part of our body. The entire support system consists of them. However, people rarely think about bones.
They focused all their attention on muscle and fat. People only realize the importance of bone health when they become old or when they suffer fractures.
A special property of bone tissue is the ability to fully recover after damage.
A human bone looks like solid. We assume that the adult bone is a fully formed solid unit. This is wrong. In fact, like many other tissues, human bones undergo continuous turnover.
This is called bone remodeling and is achieved due to the existence of two types of cells: osteoblasts(cells that construct tissue) and osteoclasts(bone cell solvents). In fact, osteoblasts are responsible for healing fractures by rebuilding tissue. With age, the activity of osteoclasts increases, and the activity of osteoblasts decreases.
Strong bones are formed before age 30
IN old age we lose the ability to earn money because we lose physical ability work. Having drawn conclusions from this, many of us are saving money for old age. The same principle should apply to your bone tissue. It is important to create strong bone tissue before the age of 30, when osteoclasts are not yet very active.
Any physical activity aimed at strengthening muscles helps saturate bone tissue with minerals that strengthen it.
Inevitable osteoporosis
As women age, they become more susceptible to increased osteoclast activity. This process is known as osteoporosis. The onset of menopause is associated with a drop in the level of the female sex hormone estrogen, which is also associated with the restoration of bone tissue.
Osteoclastic activity also increases in young women with irregular periods, which cause hormonal imbalance.
An unhealthy lifestyle can damage bone structure
Normal healthy image life makes bones strong. A lifestyle that is not compatible with good health can cause real harm to bone tissue.
For example, chronic alcoholism creates conditions that promote bone dissolution, which leads to decreased bone density. Additionally, excess body weight in the form of fat deposits is detrimental to bone health. Excess fat promotes inflammatory reactions, and this, in turn, promotes the dissolution of bone tissue.
Sunlight and vitamins help strengthen bones
A good supply of calcium is necessary for healthy bone building. Calcium is a unique element, the full supply of which can be obtained from food 
products. Good sources of calcium include milk, yogurt and cheese.
Calcium supplements may increase the likelihood of kidney stones in older people.
In addition, excess calcium increases the risk cardiovascular diseases in older people.
In order for calcium to properly participate in the building of bone tissue, vitamin D is necessary. The absorption of this vitamin is helped by exposure to sun rays. A sufficient amount of calcium and regular exposure to sunlight are good prerequisites for having strong bones.
Fruits and vegetables that are not high in calcium also contribute to proper tissue building. They contain vitamin K, which is also necessary for the formation of healthy bones. Good source vitamin K is spinach.
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The Slavs represent the largest linguistic and cultural community of peoples in the world. Total number There are 300-350 million Slavs in the world. There are Western (Poles, Czechs, Slovaks, Kashubians and Lusatians), Southern (Bulgarians, Serbs, Croats, Bosnians, Macedonians, Slovenes, Montenegrins) and Eastern Slavs (Russians, Belarusians and Ukrainians).
Slavs make up the bulk of the population of Russia, Ukraine, Belarus, Poland, the Czech Republic, Croatia, Slovakia, Bulgaria, Serbia and Montenegro, and also live in all post-Soviet countries, Hungary, Greece, Germany, Austria, Italy, America and Australia.
Most Slavs are Christians, with the exception of the Bosnians, who converted to Islam during Ottoman rule over southern Europe. Bulgarians, Serbs, Macedonians, Montenegrins, Russians - mostly Orthodox; Croats, Slovenes, Poles, Czechs, Slovaks, Lusatians are Catholics; among Ukrainians and Belarusians there are many Orthodox, but there are also Catholics and Uniates.
In the second half of the 19th century, the Slavic peoples were part of three empires: Russian, Austro-Hungarian and Ottoman. The only exceptions were Montenegrins and Lusatians. Montenegrins lived in the small independent state of Montenegro, and Lusatians lived in Germany. By the end of the twentieth century, all Slavic peoples, except for Russians and Lusatians living in modern Germany, received state independence.
The idea of unity Slavic peoples, to the creation of a common written language by the saints Equal-to-the-Apostles Cyril and Methodius, who are revered both in Russia and in a number of other Slavic states.
Regional national-cultural associations make a great contribution to the unity of the Slavs. Thanks to their activities, they are passed down from generation to generation. original traditions, the centuries-old culture of the Slavic peoples, customs and rituals, civil peace and harmony are strengthened.
On the Day of Friendship and Unity of the Slavs in different countries are carried out cultural events aimed at reviving the traditions and cultures of our ancestors.
The festival "Slavic Unity" is taking place on the border of Russia, Belarus and Ukraine. It was first held in 1969 and began as an informal celebration of the peoples of three countries. In 1975, the Friendship Monument (also known under the symbolic name “Three Sisters”) was erected, standing at the junction of three borders, and in last decades The celebrations took place on a large field near the monument, and tens of thousands of people took part in the event every year.
Once every three years, one of the regions - Bryansk (Russia), Gomel (Belarus), Chernigov (Ukraine) - became the host party responsible for holding the festival.
Since 2014, Ukraine has refused to participate in the festival, and the event was also moved from the border for security reasons. That year, the main celebrations took place in the Bryansk village of Klimovo, and in 2015 - in the Belarusian city of Loev. In 2016, when the festival was supposed to be hosted by Ukraine, due to the refusal of the Ukrainian side, the festival was replaced by celebrations in honor of the Day of Partisans and Underground Workers, which took place in Bryansk. In 2017, the festival took place in the city of Klintsy, Bryansk region.
In 2018, the Slavic Unity festival will be hosted by the city of Vetka, Gomel region of Belarus.
The material was prepared based on information from RIA Novosti and open sources
