Keep the bones strong until old age will help proper nutrition, sport, and the sun. After 30 years, the weight of bones reaches a maximum, and then the natural process of loss of bone mass begins, which gradually passes. If the bone mass is reduced by more than one percent per year, then there is a threat of osteoporosis. To prevent this, it is important to take care of the prevention of this disease, as well as remember to visit a rheumatologist.
Regular sports will be useful. Give preference to playing sports or running. If you like strength training, then take care of them, as they will also serve as a good prevention of osteoporosis. With regard to food, keep the level of calcium in the body will help you fresh greens. Therefore, try to eat it as often as possible.
After 50 years, try to eat a lot of dairy products, enriched with calcium. Sports should not be thrown, you will be very useful for Finnish walking or dancing. For quick absorption of calcium you will need vitamin D . If you spend at least half an hour a day in the sun, then the body will produce the necessary amount of this vitamin. Mushrooms and oily fish are also good sources of this vitamin. In winter, when the sun is not enough, it is recommended to take this vitamin additionally.
A good building material for bones is vitamin K. It is rich in broccoli, spinach, cauliflower and many other green vegetables. The daily norm of this vitamin is at least 70 grams.
After 70 years, the bones become brittle. It is for this reason that older people begin to move slowly and are no longer as confident as before. Falls in old age is fraught with fractures. Therefore, you should take a very careful look at the choice of shoes. Staying in good shape will help to charge and walk in the fresh air. It is recommended to perform exercises for coordination of movements. Water gymnastics is also very useful.
To prevent various diseases of bone tissues and the spine, massage procedures are often prescribed. Specialists use folding massage tables and couches. They meet all medical standards and do not take up a lot of space in the massage room while in the assembled state.