gets older, the risk of various diseases is also higher. This is an unavoidable situation, because as the age increases, the body's functions will decline, which will adversely affect the absorption of nutrients and the metabolism of substances. That is the main reason for the emergence of the disease. There are two main diseases with high incidence in middle-aged and elderly people. One is metabolic diseases, mainly represented by hypertension and diabetes, and the other is bone and mental diseases, mainly osteoporosis and old age. Dementia, etc., especially bone problems, are present in most elderly people, which are also the main reasons that affect normal walking.
After years of age, the rate of physical decline will gradually increase, and bone problems will become more common. Some middle-aged and elderly people are prone to clicks when going up and down the stairs_ strong2strong, and some people will have lower limb weakness, this is a bone problem. The main reason for these situations is the weakening of the bone's ability to absorb and utilize nutrients. At the same time, as the body ages, the intake of nutrients cannot supplement the needs of the bones, and bone problems are prone to occur over time.
Why do people tend to fracture when they are older?
For the elderly, the most feared thing is to walk wrestling, because as long as it is wrestling, the probability of fracture will be very high. If there is a fracture, it is very difficult to bring it back. . The main reason for this situation is the lack of calcium in in the body, plus the declining density of bones in the body, strong2strong, the bones become very brittle, and they are vulnerable to accidental knocks or falls. Damage to the bones,Causes fractures, so if the elderly want to avoid fractures, they must pay attention to supplement their body nutrition and help bones "retain" bone mass .
Which nutritional supplements in life can help maintain bones?
To nourish bones, you must first supplement calcium
Calcium in the body mainly exists in teeth and bones, while the amount of bone density is closely related to calcium supplementation , If the calcium content of is insufficient or the loss rate of is too high, the bone density is likely to decrease, which will eventually lead to osteoporosis. Under normal circumstances, adults need to supplement 800 mg of calcium every day, but due to the weakening of calcium absorption capacity in the elderly, they need to increase calcium supplementation, and they need to supplement 1000 mg every day, and these calcium are all needed Obtained from food, so you usually need to eat more high calcium foods.
Some people think that daily food may not be able to supplement so much calcium. It is best to supplement with calcium tablets. There are many people who have this idea. In fact, everyone’s thinking is incorrect. Although the calcium content in calcium tablets is There are many, but these calcium are not only pure calcium, but also some calcium citrate, calcium carbonate and other substances. These calcium elements are often cannot be directly absorbed by the body. If the amount of supplement is large,It is easy to cause calcium loss or calcium accumulation , but it is harmful to health. Therefore, if you want to supplement calcium with calcium tablets, you must pay attention to control the supplement dose to prevent waste.
If you want high calcium absorption and utilization, you must supplement vitamin D
dimension D is the "porter" of calcium . If you just supplement calcium without paying attention to supplementing dimension D, Then your bones and teeth can only watch the loss of nutrients from your eyes, and cannot absorb and utilize them.
Then supplementing calcium will not reduce the effect of fractures. If you want high calcium absorption and utilization, you must remember to supplement vitamin D. The foods rich in vitamins in life are mainly marine fish, animal organs, nuts, mushrooms, etc. In addition to diet, the body itself also synthesizes vitamin D. , Usually get more sun is also a suitable way to supplement.
In addition to nutritional supplements, what other ways can reduce the risk of fracture?
Maintain a certain amount of exercise
Exercising more can help bones absorb calcium , but there are not many elderly people who pay attention to exercise in life, because in their impression, bone density will decrease if they decrease The amount of exercise will increase bone damage. In fact, they are wrong. The older they are, the more they have to move. If they don’t move for a long time, they will “rust” until they can’t move anymore. Old people Although the legs and feet are not very good, aerobic exercises such as walking and Tai Chi can still be done well, and proper exercise can promote body metabolism.Increase bone absorption capacity and reduce the risk of fractures.
Develop good habits
Smoking and drinking will hinder the body's absorption of nutrients, especially smoking. Cigarettes contain more than 200 kinds of harmful substances . Smoking is constant every day Increasing physical damage, the bone density of the elderly is already decreasing. If smoking and drinking are added, it will accelerate the loss of bone mass, which is not good for bone health. If you want to reduce the risk of fractures, you need to maintain good living habits, and you should stop smoking and drinking as soon as possible.
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