How to prevent osteoporosis
1, take part in sports.
Moderate exercise is beneficial to the health of muscles and bones, which can enhance the tension and elasticity of muscles, enhance the tolerance of bones, increase the amount of bleeding of bones, make bones nutritious and delay the aging of bones. The elderly should pay attention to mastering the amount of exercise and exercising moderately, not too much or too little; And pay attention to safety, the time of exercise should be chosen in a period of sufficient light. Secondly, we should choose a good sports venue, in a familiar environment. Don't choose a venue where young people are engaged in strenuous activities at the same time to avoid collision damage.
2. Pay attention to reasonable nutrition
Calcium is an essential element to maintain bone strength. Foods rich in calcium contribute to the balance of calcium metabolism and the deposition of bone minerals. Adequate protein contributes to the formation of bone matrix.
The amount of calcium in the diet of the elderly is often insufficient, which is related to factors such as reduced food intake, poor appetite and decreased digestive function. Therefore, attention should be paid to the intake of calcium-rich foods, such as milk and eggs, which can provide high-quality protein and are rich in calcium and phosphorus. Others include green vegetables, beans and bean products, fish and shrimp, marine plants and shellfish. The intake of various vitamins is also very important for the prevention and treatment of osteoporosis.
Step 3 prevent falling
The bones of the elderly become fragile because of looseness, but as long as they are well protected, just like glass, they will not break if they don't fall to the ground, so preventing falls is an important measure to prevent fractures caused by osteoporosis.
What is good for osteoporosis?
1, calcium supplementation
Calcium supplementation through diet is an important measure to prevent osteoporosis. Foods with high calcium content include milk, dairy products, beans and sesame seeds. The effect of food calcium supplementation is more obvious than calcium supplementation. Calcium supplementation is not as much as possible, so the amount of calcium supplementation must be controlled.
2, vitamin D supplementation
Vitamin D can promote the absorption and utilization of calcium. Foods containing vitamin D mainly include marine fish and lean meat. In addition, middle-aged and elderly people should get more sunshine.
3. supplement vitamin K.
Middle-aged and elderly people with osteoporosis, especially fractures, have relatively low serum vitamin K levels. So, what is good for osteoporosis? Vitamin K supplementation has a certain effect on osteoporosis. Most of vitamin K exists in green leafy vegetables, such as spinach, Chinese cabbage, lettuce and shepherd's purse, which are rich in vitamin K.
Daily habits are very important, so we should do more exercise at ordinary times, especially for some elderly people, because exercise can promote blood circulation and improve some immunity of the body, which is very beneficial to some bones. Pay more attention to diet at ordinary times.