Ways to maintain strong bones for the elderly.


      Elderly people are very susceptible to bone and joint diseases such as osteoporosis, body aches, difficulty walking when the weather changes. Let’s learn about this disease and ways to maintain strong bones for the elderly.

Elderly people often appear pain and joint pain often due to the aging of the body as well as complications of many accompanying. Let’s learn how to maintain strong bones and joints, increase the ability to recover and regenerate cartilage quickly.

* Osteoporosis in the elderly.

The elderly have a high risk of bone and joint diseases such as osteoporosis, cartilage degeneration, spondylosis, and knee osteoarthritis. People who do jobs such as office workers, workers who have to sit and stand for a long time in one position, often carry heavy objects, will show signs of aging of bones and joints more often than other subjects. .

* Causes of osteoarthritis in the elderly.

In the elderly, the digestive system is impaired, which interferes with the absorption of calcium, vitamin D and other nutrients, which easily causes osteoporosis in the elderly.

Long-term use of medications such as corticosteroids, anti-epileptic drugs, and diuretics reduces thyroid hormone deficiency, weakening bones, and loss of internal support structures. Having kidney disease that reduces the body’s ability to absorb calcium destroys bones.

In premenopausal women, the decline in female hormones limits the ability to absorb calcium into the bones, easily leading to osteoporosis, joint pain and greatly affecting the spirit and quality of life. Statistics show that osteoporosis fractures are about twice as common in women as in men because bone mass caused by a sudden drop in estrogen levels at menopause promotes bone loss.

The risk of osteoporosis in men is highest from the age of 75 onwards, when testosterone levels decrease. Smoking and drinking a lot of alcohol limit the absorption of calcium in the body and cause the hormone testosterone to not do its job, increasing the risk of osteoporosis.

* Ways to maintain strong bones for the elderly.

* Use more milk and dairy products.

99% of calcium is distributed in bones and teeth for the growth and maintenance of healthy bones. In the elderly, calcium deficiency in old age can affect the functioning of the heart, muscles and nerves. Therefore, when we are old, we should use calcium-rich milk such as Alpha Lipid colostrum, Ensure Gold milk. Especially people with cervical spondylosis and lumbar spine should drink calcium milk regularly to fight osteoporosis, help strengthen bones and provide many essential nutrients for the body.

* Use more calcium supplements.

Daily calcium requirements of the elderly:

Women over 50: 1200mg per day.
Men over 70: 1200mg per day.

As such, they may not absorb enough calcium in their daily food due to the reduced absorption mechanism of the body and low nutritional quality in the meal. So we can use more tablets to supplement calcium, according to the instructions of the doctor. Currently on the market, there are calcium supplements Vitahealth Vitacal 600 Forte for the elderly, people with osteoporosis or at risk of osteoporosis – helping to supplement the calcium content just enough to help maintain strong bones.

* Change in eating and living habits.

Older people need less energy, so we should divide our meals into many small meals, eat a lot of green vegetables such as broccoli, spinach, kale, beans and ripe fruits. Eat less meat instead of steamed or boiled fish and shrimp, do not eat a lot of greasy foods such as fried, fried, fried.

Eat more mushrooms such as reishi mushroom, straw mushroom, cat’s ear mushroom, shiitake mushroom, enoki mushroom, chicken thigh mushroom to enhance resistance, reduce the risk of cardiovascular disease, obesity, diabetes, cancer, especially especially osteoarthritis in the elderly.

* Go to the doctor for care.

For elderly people who often have bone pain, they should visit a doctor for care and physical therapy combined with the use of non-steroidal anti-inflammatory pain relievers. Correct treatment of the disease, the right medicine will reduce the condition of arthritis, increase the mobility of the joints, and increase the flexibility of the muscles.

* Exercise and live properly.

– Elderly people should live in moderation, eat and sleep at the right time to give their bones and joints a rest.
– Eat frugal and full of nutrients to slow down the aging process and maintain a reasonable weight.
– Exercise every morning, get up 20 minutes, rest or sleep 30 minutes at noon, walk 10 minutes at night to reduce arteriosclerosis, and improve bone pain.
– Gentle exercise such as walking, nourishing exercises… to both maintain the flexibility and flexibility of the joints, prevent pain, reduce stress, improve sleep and reduce fatigue.
– Keep your body warm when it’s cold.
– When the weather turns cold, the elderly should apply heat to warm up the muscles or use hot patches to limit stiffness.

Written by hoangphat

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