How to prevent osteoporosis in middle-aged and elderly people

  Patients with osteoporosis may have back pain, hunchback, etc., which not only affects cardiopulmonary function, but may even cause fractures. Osteoporotic fractures are very harmful, and it is very likely that they will not fall, resulting in a significant decline in quality of life.
  How to prevent osteoporosis?
  Balanced diet increases calcium intake and maintains bone mass. It is recommended that women who are not menopausal should receive 400 mg of calcium per day, and menopausal women should add 1000 mg of calcium per day; ensure adequate intake of protein to maintain muscle strength. In addition, drink less tea, coffee and other beverages that are prone to bone loss.
  Adherence to sports research shows that appropriate exercise is not only enough to produce mechanical stimulation, promote bone formation, but also regulate the body’s endocrine system, increase the level of estrogen, and thus prevent and treat osteoporosis.
  Increased sunshine Many people are less likely to cause vitamin D deficiency due to busy work and study, and the vitamin D can maintain calcium concentration. Therefore, experts recommend a modest increase in the amount of sunshine.
  Which sports are suitable for middle-aged and older people?
  Resistance training is a resistance exercise for bones, including push-ups, dumbbells, and barbells. Middle-aged and elderly people should pay attention to avoid sports injuries, emphasize regularity and gradual progress. It is recommended to exercise 3 to 5 times a week for half an hour each time, insist on exercise and ensure that bone mineral density is checked once a year.
  Aerobic exercise such as walking, swimming and other aerobic exercises can enhance heart and lung function, stretch muscles, improve body flexibility, and also benefit bones. It is best to stick to 3 to 5 days a week, 30 minutes a day. Be careful not to take a slow walk, but to walk quickly. It is recommended to exercise under the guidance of a professional.