Decreased bone density will increase the risk of fractures. Once a person breaks a bone, it will cause a series of problems. Therefore, increasing bone density has become a common pursuit of middle-aged and elderly people.
From exercise, diet, to lifestyle, there are actually many things people do in a day that can be used to strengthen their bones. Recently, some media have summed up the tips that help to improve bone density. You can refer to the exercises.
1. Pay attention to calcium supplementation in the diet
The best food for calcium supplementation is milk. In addition, the calcium content of sesame paste, kelp, tofu and dried shrimp is also relatively high. Experts usually use shrimp skin instead of monosodium glutamate when cooking soup to achieve the effect of calcium supplementation. Bone soup can’t supplement calcium, especially Laohuo soup that Lao Guang likes to drink, except for increasing purines, it can’t supplement calcium. In addition, some vegetables are high in calcium. Vegetables such as rapeseed, cabbage, kale, and celery are all calcium-supplementing vegetables that cannot be ignored. Don’t think that vegetables only have fiber.
2. Increase outdoor sports
Do more outdoor exercise and receive sunlight to promote the synthesis of vitamin D. In addition, vitamin D preparations are also effective when taken in moderation. The skin can only help the human body obtain vitamin D after being exposed to ultraviolet rays. Vitamin D can promote the absorption of calcium by the human body, promote the healthy development of children’s bones, and effectively prevent osteoporosis, rheumatoid arthritis and other elderly diseases. , Vitamin D also eliminates the blood environment in which tumors form. There is currently no nutrient that rivals vitamin D in fighting cancer.
3. Try weight-bearing exercise
Experts say that birth, aging, disease and death, and human aging are the laws of natural development. We cannot avoid it, but what we can do is to delay the speed of aging, or to improve the quality of life. Exercise is one of the most effective ways to slow down aging. Exercise itself can increase bone density and strength, especially weight-bearing exercise. Reduce the incidence of aging-related diseases and improve the quality of life.
4. Regularly do bone density testing by Pinyuan Ultraound bone densitometry or dual energy x ray absorptiometry bone densitometer(DXA Bone densitometer scans). to see if they have bone mass or osteoporosis.
Post time: Sep-09-2022