Top 05 Solutions to Prevent Osteoporosis in the Elderly

Xuan Quoc 27/08/2022 Health

When we enter middle age, at the same time, the body will have the common diseases at this age, especially Osteoporosis(1) – one of the most common diseases today. As we all know, osteoporosis occurs when bones gradually lose calcium, bone density decreases gradually making bones become thinner and weaker.

According to the survey, the main causes of osteoporosis are: an unreasonable lifestyle, sedentary lifestyle, often carrying heavy objects, not providing the necessary amount of calcium, etc. Scientists warn that: osteoporosis is an extremely important threat, the vast majority of people aged 50 and over face a greater increase in the risk of osteoporosis, but they do not realize it. aware of the risk of osteoporosis and not taking preventive measures.

Effective preventive measures for osteoporosis in the elderly

Therefore, the problem of prevention ngYes Osteoporosis is really essential and important for people at risk of osteoporosis. So, what is the solution to prevent disease? lThe most effective osteoporosis you should apply to improve bone health better, find out with Topnlist today.

Sharing Effective Osteoporosis Prevention Solutions In The Elderly

1. Sunbathe often

According to research, sunlight is the best source of vitamin D for bone growth and health, up to 50-80% of vitamin D3 in the body is absorbed from sunlight. Under our skin, there is an amount of vitamin D, when the body is exposed to sunlight, this vitamin D will be activated and converted into vitamin D3 - an active form of vitamin D that is effective for maintaining health. bone health.

Therefore, scientists believe that sunbathing is one of the effective measures to stimulate the development of vitamin D under the skin, providing the body with the best protection against osteoporosis.

- Top 05 Solutions to Prevent Osteoporosis in the Elderly

But to get the most effective vitamin D, we should "make friends" with the sun at a reasonable time to help produce vitamin D. The best time for sunbathing is in the morning before 8h30 and the following afternoon. 3h, this time the sun is not too strong, does not cause skin burning, just sunbathing 15 minutes a day and do not use sunscreen.

Besides, the sun shines on the top of the head will help the body absorb more calcium, thereby increasing calcium metabolism and speeding the process of bone formation faster.

2. Regularly exercise – practice sports

Exercise – regular activity is considered as the “key” to maintain and improve bone health in the best way, especially in the elderly. According to what has been proven in practice, people who are sedentary or those who are ill for a long time for treatment, the process of osteoporosis happens faster than the average person.

- Top 05 Solutions to Prevent Osteoporosis in the Elderly

Sports activities such as jogging, walking, climbing stairs, playing tennis, dancing, etc. are one of the good health exercises that help build strong bones and increase bone formation. and reduce bone loss. Besides, it also works to help the skeletal system be trained to bear the body's weight, thereby having a healthy skeletal system, preventing and reducing bone diseases, especially osteoporosis.

However, the elderly when exercising need to pay more attention, because as the age gets older, the bones and joints should also become weaker, so when paying attention, you should be gentle, moderate and avoid activities. strong actions to reduce the risk of bone fractures as effectively as possible. Because strong activities also affect and cause great harm to the spine as can cause subsidence, collapse the spine or even crack the vertebra.

Did you know that to best improve osteoporosis in the elderly, supplementing with calcium alone is not enough? In addition to calcium, you also have to add many other important nutrients to get the best effect. So what are those nutrients? Click to see offline

3. Abandon stimulants

Today, stimulants such as tobacco and alcohol have a huge and very important negative effect on bone health. People often liken them to the "enemy" of bones, which depletes the body of calcium, leading to the risk of bone diseases such as bone loss, fractures and osteoporosis.

- Top 05 Solutions to Prevent Osteoporosis in the Elderly

According to research, moderate drinkers may benefit bone, but not too much. Because people who drink a lot or are an "alcoholic" people are much more likely to develop osteoporosis than those who drink little or no.

As we all know, there is caffeine in alcohol and drugs that interferes and disrupts the absorption of calcium into the bones. In addition, when drinking too much alcohol or using tobacco excessively, these stimulants will interfere with vitamin D production, disrupt the balance of calcium in the body, reduce bone density, increase the risk of fractures and thereby lead to osteoporosis. In addition, people who drink alcohol can reduce the hormones testosterone and estrogen - hormones that play an important role in bone formation.

Therefore, to make bones stronger, have a strong skeletal system and avoid osteoporosis, stay away from stimulants. Instead, maybe the foods that are rich in calcium and the most beneficial for bone health.

4. Exercise caution when using "drugs"

When using drugs to treat diseases, the elderly need to pay special attention to the prevention and prevention of bone diseases. One of the greatest risks and causes of osteoporosis is cortisol - a drug that disrupts calcium assimilation, inhibits bone tissue formation, directly inhibits bone formation and at the same time reduce the amount of vitamin D in the body.

If cortisol is used for a long time, it is best to limit the dose and supplement with vitamin D and calcium to prevent osteoporosis best.

- Top 05 Solutions to Prevent Osteoporosis in the Elderly

In addition, the elderly should not use long-term anticonvulsant drugs because these drugs have a great influence on the metabolism of vitamin D, resulting in not providing enough calcium needed for the development of bones and skeletal systems make bones weaker, which leads to common bone diseases such as osteoporosis, osteoporosis, and fractures.

In addition to osteoporosis, eye diseases are also problems that elderly people encounter. Please refer to Topnlist List of good eye tonic for the elderly ok

5. Healthy eating mode

What is a reasonable diet to avoid osteoporosis? In the elderly to prevent osteoporosis, it is best to have a reasonable diet, which is a diet rich in calcium, protein, vitamin D and other essential nutrients, supplemented by daily food such as shrimp, crab, green vegetables, eggs, fruits, fish, milk and dairy products, ...

- Top 05 Solutions to Prevent Osteoporosis in the Elderly

Calcium and Vitamin D are two nutrients that play an important role in bone structure and building.

Calcium is important not only because it constitutes bones but it also prevents osteoporosis and reduces bone density. Vitamin D allows the body to absorb calcium, and in the absence of vitamin D, bones will become brittle and weaker, leading to bone deformity and osteoporosis. Therefore, a reasonable diet to prevent osteoporosis is very important.

In addition to maintaining a reasonable and scientific diet, "Milk" is a quick and effective source of nutrients. Let's find out top 4 best anti-osteoporotic milk for the elderly the list!

Above Topnlist Check out the list of 5 methods of preventing the best osteoporosis in the elderly. Hopefully through this article, we will better understand osteoporosis as well as know how to maintain the "golden habits" to help prevent osteoporosis more effectively. From there, contribute to the stronger bones and stronger skeletal system!

See More Articles On The Topic Health:

Top 8 Foods High in Calcium Good for Bone Health of Older People

Improving Osteoporosis With 5 The Most Effective Functional Food

The indispensable "SUPER FOOD" For People with Osteoporosis

The article has reference sources:

(1) Learn about osteoporosis: Source: Wikipedia

5/5 - (1 votes)

TopnList Vietnam Community ✅ TopnList Vietnam Community - Top List, Reviews, Reputable Ratings

Top 05 Solutions to Prevent Osteoporosis in the Elderly

Sharing Effective Osteoporosis Prevention Solutions In The Elderly

1. Sunbathe often

2. Regularly exercise – practice sports

3. Abandon stimulants

4. Exercise caution when using "drugs"

5. Healthy eating mode

About Xuan Quoc

Answer Cancel