In the blink of an eye, the winter in the north is getting closer and closer to us. Just like a joke, "There are only winter and summer in the north." I just recovered from the hot dog days, and I was immediately attacked by the cold wind, and I truly achieved "winter in one second", which caught people off guard.
For middle-aged and elderly people, winter is not a "good" season. Many older people will more or less experience bone diseases such as waist and knees, back pain, and in the severe cold autumn and winter. It seems that the bones have become much "brittle" in winter. If you don't pay attention, you will be at risk of fracture.
Why is it the "high-risk period" in autumn and winter?
1, muscle stiffness
The weather is cold, and the person's muscle coordination ability decreases, and the blood flow cycle becomes slower, making it easier to slip.
2. Dressing heavily
The cold wind blows in autumn and winter, and the elderly wear more and thick clothes, which is more likely to cause obstacles to their actions and often cannot react when encountering dangers.
3. Dietary problems
Plants grow smoothly all seasons, and the human body's diet should be the same.
generally pays attention to "spring rises, autumn tonic". Autumn is a suitable season for tonic. At this time, we should supplement moisturizing and nutritious foods to reduce spicy and stimulating, and targeted bone health, especially seasonings, and be screened with caution.
Will the bones become "brittle" in autumn and winter? Eat less seasonings, which is a sharp weapon to damage bones, or accelerate bone loss,
1, soy sauce
soy sauce is a hidden large-scale sodium-containing restaurant. The salt content is not low, but because it has a rich taste, it is more likely to be ignored by people. In autumn, you can appropriately reduce the amount of soy sauce.
"2021 Resident Dietary Guidelines" mentions: The appropriate amount of salt for adults per day is 6g, while the salt content of soy sauce per 100ml is about 18g. Eating too much salt for a long time will cause the body to lose some calcium while excreting sodium, gradually causing osteoporosis .
2, white sugar
soup soup appropriately adds sugar to increase umami flavor, but it is not healthy. Excessive sugar will consume a variety of vitamins and minerals in the body, affecting the establishment of bones and nutrient absorption, causing calcium deficiency and potassium deficiency, which will make it even worse for middle-aged and elderly people who are deficient in calcium.
The sugar intake of normal people is generally between 30g and 40g, including all invisible sugar , , cakes, carbonated beverages , candies, etc. It is better to eat less at ordinary times.
If the following abnormal states occur, please conduct bone density check as soon as possible
※ Headache, dizziness, fatigue, sleepiness, ;
※ After the bone is under stress, bone fractures are prone to ;
※ Get shorter, hold the chest and hunchback;
※ Legs and feet cramps during exercise or sleeping;
※ After a short and vigorous activity, back pain occurs;
※ Discomfort in bones and joints while walking, and it is difficult to go up and downstairs.
In autumn and winter, do three things well and fight the "war of defense" of bones
1. Actions should be "stable"
For middle-aged and elderly people, actions can be slower in their daily lives, and strives to "stable" . For example: after sitting for a long time, you can move your wrists slightly and then stand up; or avoid staying on the slippery ground while walking, etc., which can reduce the risk of slipping and falling at a high risk.
In addition, the temperature in is low in late autumn, so you must pay attention to the warmth of knee joint , ankles, waist and back, etc., which is also beneficial for increasing the hardness of the bones.
2. Nutrition should be "complete"
Daily diet should be ensured: high calcium, low salt, less meat and more vegetables, and the nutritional combination is reasonable.
In autumn and winter, middle-aged and elderly people are prone to symptoms such as back pain, physical weakness, osteoporosis, etc. Eating some alkaline foods appropriately can help alleviate these conditions.
camel milk is the representative of alkaline food. The high-quality calcium and protein contained in camel milk are a good source of nutritional supplements, and it was also known as "one of the eight treasures of the palace" as early as , in the , .
years old Youtuo, originating from the golden ranch in the Yili River Valley in Xinjiang, is rich in immunoglobulin , calcium elements, taurine , probiotics, lactoferrin , folic acid , vitamins and other nutrients , providing complex nutrients for middle-aged and elderly people and is easily absorbed by the human body.
Use warm boiled water at about 45℃ to rinse a cup of Eucalyptus. It is sweet and fragrant, mixed with a hint of harmonious saltiness. The fragrant taste is intertwined in the mouth. enjoys a taste feast.
3, increase the sunshine
Vitamin D is the " golden partner " absorbed by bone calcium, and the conversion of vitamin D depends mostly on ultraviolet rays. , appropriately increasing sun exposure is very beneficial to promoting calcium absorption.
Sunshine Time 11am-3pm is the best time period, at least 15-30 minutes each time, at least twice a week, be careful not to bask in the sun through the glass.
Warm tips: Bone diseases, especially osteoporosis, have gradually become "mass disease" for middle-aged and elderly people, so they should be paid more attention. From daily diet to living habits, we should be "close to health" to ensure that our old age lives are more colorful.
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