Today, I'm going to tell you a surprising true story;
A 69-year-old lady whose bone density test results are as strong as a 30-year-old girl.
This old lady's name is Granny Li, she was a primary school teacher before she retired, and she was not idle after retirement, dancing square dances and playing tai chi, and her life was enjoyable.
Last year's check-up, her bone density values amazed everyone, including me, the doctor.
You must know that most old people are as brittle as biscuits when they reach her age, but Granny Li is very tough, where is the secret?
Granny Li said with a smile
She counted 3 points with me, let's listen to them together.
1. Replenish enough nutrients to ensure bone deposition
As this tree grows, calcium and vitamin D are like two superheroes;
One is an architect, who is responsible for building the skeleton, and the other is an assistant, helping to move materials.
Every day we have to give them enough ingredients to make your bones indestructible.
So, how do you get these nutrients to your bones?
In fact, it is very simple, it is to eat the right food and bask in the sun.
Calcium, like the bricks on which a house is built, without it, the house cannot stand.
Vitamin D is the little helper who helps you move bricks, without it, you can't build a tall building even with more bricks.
Every day, all you have to do is eat enough calcium in your stomach;
About 800 to 1,000 milligrams a day, like eating a bowl of soy milk with a few walnuts, or a glass of milk, these are good sources of calcium.
Then don't forget to go for a walk and soak up the sun, because the sunlight can help you make vitamin D;
About half an hour of sun drying every day can allow the body to make enough vitamin D on its own.
But everyone's situation is different, and you have to depend on what you usually eat;
How is the body, to determine how much calcium and vitamin D to eat.
For example, if you don't like milk, then eat more dark green vegetables, such as spinach and rape.
As for vitamin D, in addition to sun exposure, you can also eat some fish and eggs, or drink some fortified milk.
So don't underestimate these two treasures, they're the secret weapon of your strong bones.
2. Scientific exercise, exercise strong bones
Whether it's young or old, moving is king.
Think about it, your bones are like muscles, they will be wasted if you don't use them, and they will become stronger and stronger when you use them more.
When you're young, you have to run and jump a lot, like playing soccer or basketball, so that your bones will grow longer and stronger.
When you are old, although you can't be as crazy as when you were young, you can't sit all day, walk briskly, Tai Chi, kick at home, these are fine;
The key is to keep doing it three times a week, for about half an hour each time, so that osteoporosis can prevent it from coming to your door.
But don't forget, warm up before exercising, don't stop at the end, take your time, don't hurt yourself.
Especially those who don't have good knees, don't be reckless;
Just kick your legs at home, remember to take it easy, don't go too far.
3. Prevent falls and reduce the risk of fractures
Listen to me, a fall is a big deal, especially for the elders in our family, it's not a small thing.
Come to think of it, if you accidentally slip and fall, the consequences are really not a joke.
Sometimes there are some small problems in the old people, and the bones are already fragile, which is like carrying a heavy bag, and if you are not careful, you may fall.
And the lights in the house are not bright enough, there is a water stain on the floor, or the carpet is not stable, which can be the cause of their fall.
So we have to keep an eye on the environment at home to make it safer, and don't let these small things become big troubles.
There are also elderly people who have to take good care of themselves, take medicine on time, go for regular check-ups, and don't let those chronic diseases drag down their bodies.
Why are women more likely to have osteoporosis?
1. Age factor
First of all, when we reach our thirties, the density of bones begins to go down;
And our bones are generally not as good as men's.
Think about it, it's like the money in the bank, which is not enough in the first place, and keeps withdrawing it, and of course it is not enough to spend after a long time.
2. Estrogen
It is our good friend, helping us to keep our bones from losing, but by the age of forty or fifty, it becomes less and less;
Especially during the period of menopause, it is like saying goodbye to the bones, and as a result, the risk of fractures skyrockets.
3, Weight
Besides, if we are too thin, the bones are not happy;
They like friends who have a bit of weight, and if they are too light, they will blow like the wind, and they are easy to fall apart.
4. Life factors
When it comes to vitamin D, the enemy of calcium supplementation, we have to rely on the help of the sun father-in-law;
It's a pity that everyone is afraid of the sun now, and the skin can't absorb enough sunlight, and the ability to naturally synthesize vitamin D is poor.
5. Physiological factors
There is also the matter of having a child, and a lot of calcium must be taken out to support it every time;
Coupled with breastfeeding, it is a double blow, and the bones have to go through a toss.
Therefore, we should pay special attention to these problems, eat more calcium-containing things, spend more time in the sun, and maintain a healthy weight;
It is also necessary to move regularly to strengthen our muscles and balance, so that we can better protect our bones from osteoporosis.