When people reach middle age, how to protect bone and joint health in daily life?

We will provide nutrition and ability for the body by eating every day, and at the same time, we must also consume energy through some activities, such as walking, running, etc., the body continues to replenish energy and consume energy, and it will also be in a better cycle, but many of the activities we do are actually very hurtful to the knees invisibly, although many young people may not feel it yet, but for older people, they may feel the same way.

With the increase of age, the body functions are declining, the speed of blood circulation and metabolism has also slowed down, the absorption effect of many nutrients in the game is not as good as before, the bone and calcium in the body will be slowly lost, especially for the knee joint, the aging rate of the knee will increase, it is easy to lead to knee bone hyperplasia, synovitis and other problems, the impact on the body is greater, and the daily activities will not be very convenient, so it is very important to protect the knee joint. Here are a few tips.

If you can do the following things well, you may be able to take good care of your knee joint.

First, warm up before exercising. There may be many people who do not have the habit of warming up before exercise, running directly on the run, doing push-ups directly on the stomach, but I don't know that the effect of such exercise will be greatly reduced, and it may also hurt the knee joints and stretch the muscles, because the body does not quickly adapt to your activities, and if you can do a warm-up before exercise, stretch the tendons, stretch the arms and legs, you can wake up your body, promote the blood circulation of the whole body, and make the effect of exercise better.

Secondly, you can massage your knee joints more often. The human body has a lot of acupuncture points and meridians, and the knee joint is a relatively large joint, if you want to have a healthy knee and move freely when you are old, you may wish to maintain the knee joint, often massage and massage, through massage, the blood of the knee joint has been circulated, which can effectively improve the phenomenon of frequent knee soreness, but when massaging, you should pay attention to the strength, do not use too hard, and gently rub or knock the knee joint.

Again, exercise in moderation. Although regular exercise can promote the speed of blood circulation and metabolism, and can also enhance physical fitness, improve immunity and resistance, and have many benefits to the body, but if you do not pay attention to the appropriate, it is easy to backfire, often high-intensity, overload exercise, too much exercise at a time, no regularity, I am afraid that the body will also be uncomfortable, the bones of the knees will be damaged, exercise also needs to be based on their actual situation, can not be compared, everyone's physique is different, When your knee is uncomfortable, it's best to stop and rest to prevent knee injury.

Finally, it is necessary to do a good job of keeping the body warm. When the weather is cold, the knee joint will be sore, painful, which may be deeply experienced by many middle-aged and elderly people, and young people should also pay attention to the fact that if they do not pay attention to maintenance when they are young, they are likely to fall into the root of the disease when they are old, especially now that the weather is getting hotter and hotter, many people have begun to show their legs, waists, and short skirts, but they do not know that the knee joint is pre-cooled, the blood vessels will contract, the blood circulation will not be smooth, and the joints will be prone to soreness and stiffness. Therefore, it is necessary to do a good job of keeping the body warm.

How to protect the knee joint weight of middle-aged people by 1 kg, the pressure on the knee joint will increase by 5 kg on average. There is also the need to keep exercising, exercise is beneficial to the health of the joints.

Osteoarthritis is a degenerative disease of the bone and joint, which is caused by many factors such as age, obesity, strain, trauma, congenital abnormalities of the joint, joint deformity, joint deformity, etc., and the degeneration of articular cartilage, bone hyperplasia of the joint margin and subchondral bone, and thus causes clinical manifestations such as joint pain, rigidity, deformity and dysfunction. Arthritis is a chronic bone and joint disease caused by cartilage degeneration and bone hyperplasia. According to statistics, about half of the people over the age of 60 suffer from mild or severe osteoarthritis, and the proportion of people over the age of 70 who have osteoarthritis is as high as about 80%.

There are more women than men. In recent years, the proportion of young and middle-aged people suffering from osteoarthritis has also increased.

Osteitis osteitis is a common condition in older people. The main manifestations are joint pain, inactivity, and narrowing of the joint bone sutures. It usually occurs in the knee, waist, cervical spine, fingers and other parts.

Osteoarthritis is also known as hyperostosis or degenerative joint disease. Patients with the first illness will have redness, swelling, pain, and limited activities, especially when it rains on cloudy days, and after a long time, it will cause joint deformity or bone spurs, which will have a serious impact on our daily life.

Osteoarthritis has a very high incidence in the elderly population, and has even exceeded the incidence of cardiovascular diseases and tumors in China and some developed countries. People with osteoarthritis should eat less sweets and avoid greasy foods. Greasy food produces substances that make the body's metabolism disorder and aggravate the condition.

It is better not to eat seafood. Seafood produces a substance that synthesizes uric acid crystals in the body, aggravating the condition. Eat less foods with high oxalic acid content such as spinach, which will react with calcium to produce calcium oxalate, which is not conducive to calcium absorption.

Warm up well before exercising, especially for people who don't usually like to exercise, and occasionally exercise is prone to damage the knee joint due to excessive movement and rapid twisting. **It also relieves the pressure of body weight on the knee joint. Usually do more leg lifting exercises, and avoid knee support when picking up heavy objects.

The incidence of knee osteoarthritis is more common in the elderly, and most patients present with soreness and pain in the knee joint and limited activities. In severe cases, joint deformity, muscle atrophy and even disability may occur.

I think it does hurt the bones and joints, and I think it's better to buy a knee brace and try to do some soothing activities.

If the elderly often exercise too much, it will hurt the bones and joints, and if you want to protect the bones and joints, you must avoid strenuous exercise, and the exercise time should not be too long, so as to protect the bones and joints and not be injured during sports.

Yes, you must control the amount of exercise, pay attention to the situation of exercise, and be sure to exercise in a planned way to protect your physical condition.

It will hurt the bones and joints, you can wear knee pads, and do less running, jumping and other sports that hurt the bones and joints.

When people get older, the calcium in their bones is seriously lost, and their bones will be more fragile and prone to osteoporosis. Therefore, the elderly must actively supplement calcium, in addition to eating more high-calcium products and high-calcium milk in their diet, they should also regularly supplement calcium tablets and vitamin D. Only by replenishing the lost calcium can the bones be stronger, which is the most effective way to prevent fractures in the elderly.

Be careful to keep warm and don't catch a cold。The knee joint of the elderly is prone to cold and pain, so we must pay attention to the warmth of the knee joint at this time. For example, in the summer, when the weather is cool, try not to wear shorts and do not expose your knee joints.

In autumn, you can wear autumn pants or knee pads early. In addition to the knee joint, the joints of the elderly are relatively fragile, such as the elbow joint, wrists, ankles and other parts should pay attention to keep warm and do not get cold. In addition, you must cover the quilt when you go to bed at night, because if the quilt is not covered properly after falling asleep, you will have to suffer from a cold all night, and your knees will definitely hurt the next day.

Don't stand for long periods of time。The knee joint is the most critical part of a person's weight other than the foot. If a person has been standing, then the weight of the whole body will be placed on the knee joint, and the pressure on the knee joint is very large, which is easy to cause local damage to the knee joint.

Therefore, it is best to sit down and rest after standing for a while, and relax the knee joints and leg muscles.

Control your weight and exercise regularly。The pressure on the knee joint mainly comes from the person's weight, and if the person's weight is particularly heavy, then the knee joint will be particularly stressed when standing. In order to reduce the stress on the joints of the body, it is best to maintain a healthy body shape and maintain a normal weight.

People need to exercise more to maintain their weight, but the elderly have fragile bones and serious knee damage, so don't do too much exercise like going up and down stairs, because doing so will cause more serious damage to the knee. Therefore, if you live on a higher floor, don't take climbing the stairs as a passing exercise, it is better to have an elevator or take an elevator.

You should do some warm-up activities on weekdays, you can bask in the sun more, you can also supplement more calcium, eat more nutritious food, and you can maintain it well.

In life, you should wear more cotton pants, you can also buy some knee pads, you can also buy some plasters, and secondly, you should not let yourself catch a cold, you should take more hot water to soak your feet.

It is necessary to pay attention to personal warmth, be sure to wear more clothes, and at the same time be sure to bring elbow and knee pads when the weather changes, and you should also do more special training, and you should also supplement calcium in time, drink more milk, and eat more eggs.

You should usually take more calcium, spend more time in the sun, and avoid strenuous exercise.

Middle-aged and elderly people should protect their knees, wear more clothes in the lower body, prepare a knee pad, and should also exercise more, you can choose jogging or walking appropriately, at such an age, don't drink anymore, otherwise the knee joint will hurt.

Usually bring some knee pads, soak your feet in hot water, apply plasters, and wear thicker clothes, so that the elderly can protect their knee joints.

First of all, you should pay attention to the daily warmth work, and you should also prepare some knee pads. At the same time, it is necessary to keep the current environment warm. It should also be washed frequently with hot water. Protect from wind chills. Don't let the wind blow against your joints, either.

Introducing how to maintain the four knee joints:

1. Do a good job in life and diet care: If the elderly want to better avoid knee joint problems, they should pay attention to supplementing vitamins in their diet, and eat more foods containing vitamins, calcium and phosphorus, such as carrots, oranges, milk, cheese, etc. In addition, the elderly should pay attention to the warmth of the knee joints and avoid being in a wet and cold environment.

2. Control your weight: Elderly people are more common, and excess weight is not only not conducive to physical health, but also will bring a burden to the knee joint, which is not good for the health of the knee joint, so weight control is also a key factor in maintaining the knee joint.

3. Reasonable exercise: Reasonable exercise is conducive to the exercise of the knee joint, which can strengthen the ligaments around the knee joint and the strength of the muscles. However, the elderly should choose their own exercise methods, such as climbing, climbing stairs, squatting, etc. are not suitable, should avoid these sports that have damage to the knee joint, and at the same time to avoid strenuous exercise, it is recommended to choose swimming, cycling, etc.

Fourth, do a good job in prevention and control: for the elderly with knee joint problems, more attention should be paid to the maintenance of joints, otherwise it will lead to aggravation of the situation and cause greater impact. If the condition is more severe, surgery or medication should be performed promptly**.

For severe inflammation of the knee joint, non-steroidal anti-inflammatory drugs can be used**, and specific instructions can be followed**.

Regardless of whether there is a problem with the knee joint, the elderly should take precautions to better ensure the health of the knee joint and avoid the knee joint being affected by various adverse factors that may affect its function or cause pain and other symptoms, which will have a serious impact on the knee joint.

The main purpose of protecting the knee joint is to prevent joint pain, slow down the progression of joint degeneration and joint inflammation, and the methods are as follows:

1. Change the way of exercise, do not do exercises with heavy knee strain, such as going up and down stairs, climbing, dancing, tai chi, standing piles and other actions, and do not exercise too much at one time, such as going out to travel and walking too much, which will also aggravate acute attacks. Clause.

Second, to control weight, excess weight is an important reason for the rapid development of arthritis in the knee joint burden activity, and controlling the weight within a reasonable range can relieve the burden on the knee. Clause.

3. Do more functional exercises that help the knees, and the common exercise is the functional exercises of the quadriceps. Clause.

Fourth, when you have to walk long distances, you can use a cane to relieve the burden on your knees. Clause.

5. If there is mild knee pain, it is recommended to recheck the X-ray and MRI examination in time to find the cause. If it is due to the meniscus or intra-articular loose body, it can be solved by minimally invasive surgery, and the wear and tear of the knee joint will not be accelerated. If there is no particularly definite damage within the joint, just general arthritis can be treated with oral glucosamine to nourish the articular cartilage**.

At the same time, oral celecoxib controls joint inflammation and can also maintain the joint for a long time. When pain is frequent, sodium hyaluronate can also be injected at key points to lubricate the joints**.

Osteoarthropathy in the elderly is a degenerative disease of articular cartilage caused by various factors such as aging and aging

1. General nursing, the elderly should combine movement and static, appropriate rest, appropriate activities, this kind of activity to the knee joint comfortable exercise and life, while strengthening the function of the quadriceps muscle, because regular and appropriate exercise can effectively prevent and reduce the dysfunction of the diseased joint;

2. Nutrition management, according to the patient's condition, according to the doctor's instructions, give high-quality protein, low-fat, easy-to-digest diet, minimize the intake of high-fat and high-sugar foods, try to provide a diet suitable for the patient's taste and eating habits, promote appetite, increase nutrition;

3. Pain care, proper rest, holding handrails when going up and down stairs, supporting with hands when sitting and standing up, holding handrails to reduce the pressure on joint cartilage, this time is to avoid sitting on low stools and low stools when sitting;

4. For the nursing of medication, for patients who use drugs, doctors must do a good job in drug education, explain the role of drugs, teach patients to detect their own physical discomfort, and communicate with doctors in a timely manner;

5. Psychological care, arrange the elderly to be conducive to the communicative environment, such as the bed is closer to the window, the height of the window is lower, the room is closer to the elderly activity center, etc., and at the same time increase the opportunity for the elderly to interact with the external environment, take the initiative to provide the elderly, can make the elderly experience successful activities, give sincere encouragement and rewards to their achievements, enhance their confidence, assist the elderly to use sound coping skills, adapt to life, and learn to control bad emotions at the same time, and face life positively;

6. Health education, cultivate the elderly to develop good living habits, control weight, obese, when obese we should guide him to carry out the first exercise under reasonable circumstances, and according to the patient's condition to develop an exercise plan, encourage the patient to carry out training activities within his ability;

7. Daily living, the first thing in daily life is to pay attention to moisture-proof and warm-guarding, to prevent joints from being cold and cold, and the second is to avoid engaging in high-load work or activities that can induce pain, such as long-term standing, sitting and lying, reducing strenuous activities such as climbing and cycling, and less squatting movements, and the third is functional exercise, appropriate functional exercise can promote qi and blood circulation, relax tendons and activate the joints, improve joints, prevent muscle atrophy and osteoporosis, reduce pain, and restore the physiological function of joints.