A disease hurdle that is more likely to be encountered in middle-aged and elderly people, will be osteoporosis . It is mainly because as you get older, bone density will be lost faster. If you cannot maintain it in time, it may make the bones more fragile, thereby increasing the incidence of osteoporosis.
Therefore, it is recommended that you start to nourish bones after you are 50 years old. When it comes to bone cultivation, many people’s first reaction is calcium supplementation, but do you really only need calcium supplementation to fight osteoporosis? In fact, this is not the case. In addition to calcium supplementation, it also requires other nutrition and other aspects to cooperate.
Some people say that peanuts are osteoporosis and cannot be eaten. Is it true or false?
says peanuts are osteoporosis hair products, is not a reliable saying . The term hair products itself is relatively vague and cannot be proved with scientific basis. However, from the theoretical point of view of traditional Chinese medicine, peanuts can indeed induce allergies , which is a kind of hair products.
However, for patients with osteoporosis, there is no correlation. Peanuts have a higher fat content at most . Most of the fats contained in
are also unsaturated fatty acids , and the others are some healthy nutritional elements, such as protein and other trace elements.
will not have any impact on osteoporosis, so peanuts are not osteoporosis hair products and can be eaten with confidence. However, you also need to pay attention to the intake and cooking method , otherwise it may really increase fat intake.
After increasing fat becomes more, it may cause obesity, and may also affect the body's endocrine and metabolism. Perhaps it will really affect the body's nutrient absorption, which will lead to worsening of the condition.
html After 150 years old, prevent osteoporosis and cannot just supplement calcium. Two nutrients are needed.
1. Protein
Everyone knows that protein is an important substance for the production of immunoglobulin cells. It can help improve immunity and help delay aging. Among them, , collagen , is also an important molecule for skin care.
In addition, protein can also maintain muscle mass . Muscle tissue and bones are integrated. If muscle tissue is lost in large quantities, muscle mass will become weaker. The strength of the muscle tissue wrapped around the bones will become weaker, which will easily make the bones more fragile, and may become more likely to occur.
So, if you want to protect your bones and prevent osteoporosis, in addition to supplementing calcium, you also need to increase protein supplementation. You can eat more fish egg meat , and some soy products , which can supplement high-quality protein and will be more conducive to the absorption of the human body.
2. Vitamin D
If you want to supplement calcium with high efficiency, vitamin D is indispensable. In life, some people have problems, eat a lot of foods with high calcium content, and even take calcium tablets, but the effect is not very good. Osteoporosis is still found, and bone density is significantly reduced.
is very likely to focus on calcium supplementation and forget to supplement vitamin D. This vitamin can increase calcium absorption. The way to supplement can be through food , or sunbathing , and there is another way to synthesize vitamin D.
After the nutritional needs are met, you can also persist in doing 3 exercises, which is beneficial to maintaining bones.
[Tip-toe]
This action is relatively simple and can be performed in various ways. You can sit, stand, or walk. If you want the effect to be better and more prominent, it is recommended that walk on tiptoe , which can exercise the muscle strength of the lower limbs and strengthen the bones.
The body's balance can also be exercised, and the blood circulation and metabolism speed will increase, which can promote the body to absorb the nutrients needed, better protect bones, and reduce osteoporosis.
[Yoga]
Speaking of yoga, it is a very distinctive exercise in soothing exercises, and it also brings many benefits to the body. It can be said that it is soft and hard, and it is still exercised for bones.
What is more important is that there are many movements. After persisting in training, the bones will become stronger and tougher, the body will become softer, and it will also help to cultivate the body and mind.
Of course, when doing yoga, you need to choose movements that suit you. After all, as you get older, some movements may cause damage when you do them for a long time. Try to reduce kneeling postures to avoid joint damage.
[ weight-bearing training ]
According to research from the University of Missouri, it is found that weight-bearing training can delay bone aging and will also be beneficial to combat osteoporosis.
When weight-bearing training is performed, the human body will secrete some substances that are beneficial to to maintain the refractory level , which can also help maintain bone density and reduce bone loss.
However, when the elderly are undergoing weight-bearing training, they should not be too arrogant or rush. They should gradually perform . They need to be done reasonably in accordance with their own situation, and they cannot lose the big picture due to small things.
Osteoporosis cannot be underestimated on the bone health of the elderly. If it cannot be improved in time, it will increase the risk of fractures. The most feared thing for the elderly is hip fracture , which has a relatively high mortality rate. If it is unfortunate, it will have a greater impact on lifespan. Therefore, after the age of 50, you should actively take care of your bones. You may wish to refer to the above methods.
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