Over the age of 50, it is necessary to "nourish the bones", eat less eggs and milk, eat 5 more foods, and have strong legs and energetic energy

Osteoporosis is one of the manifestations of bone aging, especially common among elderly people. Elderly people may experience discomfort such as back pain, hunchback, spinal curvature, bloating, constipation, and so on

Osteoporosis is one of the manifestations of bone aging, especially common among elderly people. Elderly people may experience discomfort such as back pain, hunchback, spinal curvature, bloating, constipation, and so on.

Elderly fractures often recover slowly and are prone to complications such as thrombosis and infection. The fracture itself may not be fatal, but once infection or thrombosis occurs, it is often a fatal result.

The bones of the human body reach their peak around the age of 35, and as they age, they begin to decline, leading to bone loss. In order to prevent and treat osteoporosis, it is recommended to start bone maintenance after the age of 50.

Over the age of 50, it is necessary to "nourish the bones", eat less eggs and milk, eat 5 more foods, and have strong legs and energetic energy

1. Fish meat

Fish meat is rich in vitamin D, such as salmon, tuna, sardine, etc. Generally, 85 grams of tuna can meet 39% of the daily demand for vitamin D, while 85 grams of salmon can meet the daily demand for all vitamin D.

2. Beans

Beans are rich in calcium, yellow pigments, and water-soluble fibers, making them essential nutrients for our bodies. The calcium content in every 100g of black beans is 224mg, making them particularly suitable for clinical use in children with anencephaly and osteoporosis.

Eating black beans can supplement calcium to the body. In clinical practice, patients with reduced endocrine hormones and osteoporosis can use calcium from soy products to supplement nutrition and accelerate metabolism.

3. Amaranth

This is one of the few vegetables containing vitamin K, which has a good effect on blood enrichment and blood coagulation, can promote the absorption of calcium by bones, and help to increase their bone content normally.

Moreover, the calcium content in amaranth is easily absorbed by the human body. Whether it is elderly people with poor bones or children in their growth period, eating some on a regular basis is beneficial for bone health.

4. Shrimp

Shrimp has a sweet and salty taste, and is a warm aquatic product. Its main function is to strengthen yang and kidney, replenish essence and promote milk circulation. Regular consumption of shrimp can achieve the effect of strengthening the body. Most shrimp have similar effects, and are suitable for people with long-term illness, weak body, weak waist and legs, bone pain, joint pain, and osteoporosis.

5. Lemons and oranges

Vitamin C can accelerate bone healing, have antioxidant effects, resist free radicals produced by the body after fractures, and prevent inflammation. Adequate vitamin C can be supplemented from fruits and vegetables such as lemons and oranges.

People over 50 years old are about to start bone maintenance, and four tips to keep in mind for bone maintenance

Bask in the sun

We often say 'supplementing calcium with sunlight', but in fact, this does not mean that the sun provides a source of calcium for our body, but that our body can promote the synthesis of vitamin D through sunlight, which helps promote calcium absorption. Therefore, it is possible to persist in sun exposure for half an hour every day.

Persist in exercise

It is recommended to exercise outdoors 1-2 times a day, with a duration of 40 minutes each time. People with joint problems can engage in appropriate muscle exercises, such as cycling, swimming, or walking, but attention should be paid to gradual and frequent exercise.

Quit smoking and drinking

Smoking and alcohol may not seem to have much impact on our bone health, but in fact, smoking and alcohol can still damage our liver, lungs, and cardiovascular health. If we consume a large amount of tobacco and alcohol for a long time, it is also a cause of osteoporosis. Therefore, it is recommended that people over 50 years old quit smoking and alcohol, as it has many delicious effects on the body.

Eat with less salt

Our body has a sodium calcium balance mechanism. If we consume too much sodium ions, calcium will be excreted more, and the body will extract calcium from bones to replenish blood calcium. Over time, the calcium warehouse of bones will become increasingly "out of stock".

After the age of 50, try not to engage in these three types of sports, as not doing them well can actually harm the body

First: Deep squat

Although deep squatting can exercise the muscles of the buttocks, thighs, and calves, the joints are easily affected during the squatting process. Many people lose calcium in their bodies after the age of 50, accelerate joint and bone degradation, and bones are prone to wear and pain. At this time, if deep squatting exercises are frequently performed, the knee joints will be severely affected and worn, and may fall ill.

Second: Jumping rope

Jumping rope may seem simple, but it should be noted that it is also a strenuous exercise. When skipping rope, the ankle and knee joints bear a lot of pressure. To avoid knee and ankle joint injuries, middle-aged and elderly friends still do not recommend choosing skipping rope as a sport.

Third:High intensity weightlifting

After a person reaches a certain age, the calcium in their bones will be lost, making them prone to osteoporosis. Osteoporosis, like decaying wood, is very prone to damage, such as ordinary collisions that can cause bone fractures. Therefore, for middle-aged and elderly friends, it is not suitable for high-intensity weightlifting.

reminder:

After reaching middle age, people should eat more healthy foods, arrange their work and life reasonably, pay attention to rest, and exercise every day as much as possible to protect their physical health.

Source: Dr. Aixiang Health Science PopularizationHe Aixiang, Chief Physician of Obstetrics and Gynecology at Ji'an Central People's Hospital

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