As the age increases, the bone mass and bone strength of the elderly will gradually decrease. In the first six years after menopause, women’s bone mass decreased by as much as 5 percent. They lose up to 20 percent of their bone density in 10 years. The effects of decreased bone density include osteoporosis, bone fractures, and easy falls. The good news is that older people can take some measures to strengthen bone strength.
The American health care guide website recently concluded seven ways to help increase bone density in older people.
In the sun. Vitamin D is essential for improving bone health. It can improve the absorption of calcium, increase bone density and improve muscle function. The national institutes of health recommends that the elderly take 600 international units of vitamin D daily, which is difficult to achieve on a single basis. Fortunately, a 15-minute exposure to the sun gives the body enough vitamin D.
Jumping. Everyone jumps up and down in childhood, which is good for bone health. Published in the American journal of health promotion, according to a study of women aged 25 to 50 jump 2 times a day, each jump 10 to 20, adhere to the four months later, their hip BMD have improved significantly. This is because the bones react to stress and become dense and strong. It is important to note that women who already have osteoporosis are not suitable for jumping exercise because their bones are too fragile and prone to fracture.
The load. Andrea, the head of the clinical division of the American osteoporosis foundation. Dr Singh said elderly counter weight training (such as walking, jumping aerobics, dance, run, jump rope) and strength training (such as with elastic belt, lift the lighter weights or doing yoga) can play an important role to increase bone density.
Have some beer. Moderate drinking (no more than one cup a day for women, and no more than 2 cups for men) has a higher bone density than those who don’t. To enhance bone density, beer is the best option because it contains a dietary source of silicon, a nutrient that is critical to bone health.
Eat plum. Nutrition research has found that drinking li zigan is not only good for digestion, but also for bone health. A study published in the journal of the international osteoporosis journal found that six months of post-menopausal women with li zig helped prevent osteoporosis. Li zigan is rich in magnesium, potassium, vitamin K and boron, all of which are needed for bone health. It’s enough to eat five li zi a day.
Get enough sleep. Published in the journal of the American geriatrics society, according to a study sleep less than six hours a night of older people suffer from osteoporosis is higher than the risk of sleep time long peers. This is because inadequate rest reduces the ability of the bones to repair themselves during sleep. Lack of sleep disrupts circadian rhythm, which in turn affects bone metabolism.
Eat more leafy greens. Leafy greens (including cauliflower, spinach, and cabbages) are a good source of calcium, and they are also rich in potassium, magnesium and vitamin K. A study published in the journal of bone and mineral research showed that people with fewer fruits and vegetables were 88 percent more likely to have a hip fracture than those who ate more fruits and vegetables. In addition, the elderly should limit the consumption of refined grains. Researchers at tufts university in the United States found that sulfur-containing compounds in grains can lead to osteoporosis.