From middle age, if the skeletal problems are not solved in time, patients may have low back pain or bone pain all over the body, and in severe cases, it is difficult to turn over, sit up and walk. The most common diseases in old age are general pain, short humpback, easy to fall and fracture, which seriously affects health and quality of life.

So, how to strengthen bone strength in the daily life of the elderly?

Ultraviolet rays in sunlight can make human skin produce active vitamin D, which plays a vital role in improving bone health, increasing calcium absorption, increasing bone density, delaying osteoporosis, strengthening bones and improving muscle function. The National Institutes of Health advises the elderly to take 600 international units of vitamin D every day, which is difficult to achieve by food alone. Fortunately, the sunshine of 15 minutes every day can make the body produce enough vitamin D.

Women aged 25-50 jump twice a day, each time 10-20 times. After 4 months, their hip bone mineral density has been significantly improved.

Clinical studies have found that muscle contraction during jumping can stimulate periosteum, thus inducing the growth of osteoblasts; Jumping exercise can also improve the elasticity and toughness of bones, increase bone density and delay the aging process of bone cells, especially for hips. However, this method must be persistent to achieve the effect of preventing osteoporosis.

The jumping movement is simple and easy, and it is not limited by the venue, so it is very suitable for middle-aged and elderly people to popularize and use. The amount of exercise is subject to the heart rate not exceeding 120 beats/min after exercise. Long-term persistence has a good effect on preventing osteoporosis. If you find simple jumping boring, you can skip rope instead, or you can skip rope symbolically on one side of your body, as long as you jump regularly.

Pay attention to safety when jumping. First of all, the ground should be flat and wear less leather shoes and hard-soled shoes. When jumping, pay attention to landing with the forefoot, not with the heel, which can reduce the pressure on the knee joint. Secondly, don't jump within half an hour before and after meals, so as not to affect digestion. Finally, when doing jumping, you should keep a good balance to avoid falling or even breaking when jumping.

It should be noted that people with varicose veins, joint diseases, mobility difficulties, and women with osteoporosis are not suitable for jumping.

Anti-weight training (such as walking, aerobics, dancing, running, skipping rope) and strength training (such as using elastic belt, lifting lighter weights or doing yoga) for the elderly with heavy load play an important role in increasing bone density.

Apart from scientific exercise, the most important principle in bone nourishing is that calcium supplementation is better than calcium protection. Calcium supplementation can only be effective under load. In other words, it is necessary to exercise more and let the bones bear the load in order to achieve the best calcium supplement effect. Proper weight-bearing and exercise can help calcium and minerals to be effectively absorbed in bones and prevent bone loss.

People who drink some beer and moderate alcohol (no more than 1 cup for women and no more than 2 cups for men) have higher bone density than those who don't drink at all. In order to enhance bone density, beer is the best choice, because it contains dietary silicon, which is essential for bone health.

In recent years, many food science studies have found that beer is a rich source of silicon in the diet. Half of the silicon in beer in the form of soluble orthosilicic acid (OSA) can be effectively absorbed by human body. Silicon plays a key role in the growth of human bone and joint connective tissue.

According to the research of National Institutes of Health (NHI), dietary silicon can not only improve the bone density of human body, but also help to fight joint pain and osteoporosis if it is drunk in moderation (300 ml per day for women). In addition, phytoestrogens in beer also have a certain protective effect on the bones of menopausal women; However, it should be noted that if you drink too much, it will still cause bone loss.

Nutritional research on eating dried plums found that eating dried plums not only helps digestion, but also contributes to bone health. The International Journal of Osteoporosis Research once published a study in the United States. Eating 5-6 dried plums every day helps to strengthen bones. Dried plums are rich in magnesium, potassium, vitamin K and boron, which are necessary for bone health.

Due to the decrease of estrogen level, the bone mineral density of postmenopausal women tends to decrease. The researchers randomly divided these women into two groups. One group took 50 mg of dried plums (about 5-6 dried plums) every day, and the other group took a placebo. After a six-month study, the researchers found that women who took prune supplements had stronger bones and higher bone density. The reason may be that some chemicals in dried plums can prevent bone loss. The researchers pointed out that eating plums also has the health care function of strengthening bones.

In addition, studies show that dried plums can control weight and prevent obesity by enhancing satiety or regulating hormone concentration related to appetite, which can also protect bones to some extent.

Ensuring adequate sleep research has found that patients with sleep apnea are at greater risk of osteoporosis, especially women and the elderly.

The risk of being diagnosed with osteoporosis in patients with sleep apnea is 2.7 times that of normal people, and women and elderly patients with sleep apnea have the greatest risk of osteoporosis.

Sleep apnea, if prolonged, will increase the risk of heart attack and stroke. The results show that sleep apnea can lead to hypoxia, damage many body tissues, increase the risk of fracture and osteoporosis, greatly reduce the quality of life and even increase the risk of death.

Older people who sleep less than 6 hours a night have a higher risk of osteoporosis than their peers who sleep for a long time. This is because lack of rest will weaken the ability of bones to repair themselves during sleep. Lack of sleep will disrupt the physiological rhythm, and then affect the metabolic function of bones.

Eating more green leafy vegetables (including cauliflower, spinach and Chinese cabbage) is a good source of calcium. They are also rich in potassium, magnesium and vitamin K. According to a study published in the Journal of Bone and Mineral Research, compared with people who eat more fruits and vegetables, the risk of hip fracture in the elderly who eat less fruits and vegetables is 88% higher. In addition, the elderly should also limit the consumption of flour and rice. Sulfur compounds in grains can lead to osteoporosis.

22% of the bones are made of protein. Chen Jian suggested eating more foods rich in collagen and elastin, such as eggs, milk, walnuts and skins. Potassium is also necessary for bone growth and metabolism and can be supplemented from bananas, oranges, plums and other fruits. Vitamin D 10% required by bones is ingested through food, which mainly exists in deep-sea fish, animal liver and lean meat.