Spring has arrived, and the aunts and uncles who are exercising in the park in the morning are starting to be active again. Have you noticed? , some seventy or eighty-year-old people can easily do squats and leg presses, while some people in their early sixties are careful to even bend down to pick up things? There may be a secret to osteoporosis behind this. Today, let's talk about what those old people with strong bones have in common.

1. Don't be lazy in the sun every day

Bone health is inseparable from vitamin D, and sunlight is the most natural vitamin D "production workshop". Most of the old people with strong bones maintain the habit of basking in the sun every day, just like plants need photosynthesis. They don't necessarily deliberately go to the sun, they may just move a small bench to read the newspaper on the balcony, or walk around at a fixed time every day. Remember, the effect of basking in the sun through the glass is greatly reduced, and it is best to be in direct contact with natural light. 30-0 minutes a day is enough.

2. Diet pays attention to "calcium and magnesium partner"

Calcium supplementation alone is not enough, and smart old people know the wisdom of "calcium and magnesium partners". They often have leafy greens, nuts, soy products and dairy products on their tables, which are not only rich in calcium, but also provide magnesium to help them absorb calcium. It is especially worth mentioning that they rarely use strong tea and coffee to deliver meals, because caffeine can affect calcium absorption. Some elderly people still maintain the habit of drinking bone broth, although the calcium in the soup is limited, but the long-term formed eating habits do lay a good foundation for the bones.

3. Stick to the "weight-bearing" exercise

Observe the sturdy old people who rarely sit still all day. Whether it's doing tai chi, taking a walk, or planting flowers and vegetables, they are all doing a moderate "weight-bearing" exercise. This exercise doesn't need to be vigorous, as long as it puts a certain amount of weight on the bones. Interestingly, many elderly people maintain the habit of climbing stairs, which is especially useful for stimulating bone growth. Exercise in the water is joint-friendly, but it is not as effective as exercise on the bones as well as exercise on land.

4. Weight management is in place

Doctors have found that older people who are at lower risk of osteoporosis tend to weigh more than a reasonable range. Elderly people who are too thin often do not have enough bone mass, and although obesity seems to have a lot of bone weight, adipose tissue actually produces substances that are not conducive to bone health. These elderly people did not deliberately diet, but formed a dietary habit of "eating eight points full" to avoid the ups and downs of weight. A stable body weight eliminates the need for bones to adapt to load changes as often and reduces the risk of bone loss.

The details that add points to the bones

1. Quit smoking and limit alcohol thoroughly, tobacco and alcohol are the "invisible killers" of bones

2. Pay attention to bone density through regular physical examinations, and intervene in time when problems are found

3. Have a strong sense of fall prevention and take anti-skid measures at home

4. Do not eat calcium supplements indiscriminately, and supplement scientifically according to the doctor's instructions

Bone health is a long-term battle, and it is important to start stockpiling "bones" from a young age. If you have elderly people in your family, you may want to observe whether they have these good habits. Even if signs of osteoporosis are already present, it's never too late to start making lifestyle changes. Remember, strong bones not only allow you to move freely, but also ensure your quality of life in later life. This spring, let's take action for bone health!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.