As people age, their bone density decreases, leading to problems such as osteoporosis. Therefore, the foundation of a healthy and long life plan for the elderly is calcium supplementation, as bone health is the premise of all health practices.
Causes of Osteoporosis
The following groups of people are at risk of reduced bone density: 1. Early decline in sex hormones; 2. Lack of sun exposure; 3. Less than 30 minutes of exercise per day; 4. Less than 4 hours of sleep (especially for those who don't sleep well during the midnight hours); 5. Regular consumption of carbonated beverages; 6. High intake of fats and fatty meats; 7. Diabetes patients; 8. Prolonged use of hormone medication; 9. Excessive consumption of sweets; 10. Excessive consumption of strong tea; 11. Smoking more than 20 cigarettes per day; 12. Chronic diarrhea for an extended period of time.
How to Take Care of Your Bones
Calcium Supplementation: There are many misconceptions about calcium supplementation because the absorption of calcium relies on vitamin D, which is scarce and primarily obtained from sunlight, milk, egg yolks, and vegetables. However, consuming too many egg yolks can raise cholesterol levels, so the best way to supplement calcium is by drinking milk and getting plenty of sunlight.
Exercise: Engaging in aerobic exercises such as spinal exercises, Baduanjin, and Tai Chi can reduce bone calcium loss. It is recommended to exercise for at least one hour per day to delay the decline in bone density.
Calcium-Rich Foods: In addition to dairy products, you can also consume seaweed, nori, dried shrimp, tofu, cabbage, one egg, mushrooms, and other calcium-rich foods.
Prevention and Dietary Therapy
Prevention: The diseases of the elderly are often related to excessive burden. Prolonged bed rest damages the qi, prolonged eye strain damages the eyes, prolonged standing damages the bones, prolonged walking damages the tendons, excessive desires damage the kidneys, excessive food consumption damages the spleen and stomach. Excessive activities can lead to more illnesses, so it is important to take preventive measures to reduce diseases. For example:
Avoid bending over to tie your shoes while sitting on a high stool to prevent back strain; do not perform one-sided weight-bearing tasks to prevent lumbar sprains; sit in a proper position while watching TV, do not lie down and watch at an angle to prevent tendon injuries; wear non-slip shoes when walking on rainy days or slippery floors to prevent falls and fractures; take small and slow steps while walking to prevent falls and fractures; avoid overloading during exercise; adhere to spinal exercises and aerobic exercises for at least one hour per day. Get plenty of sunlight; do not sit on cold benches to prevent sciatica; limit tea consumption to less than 5 grams per day; limit smoking to less than 10 cigarettes per day.
Medicinal Diets
1. Pork Bone Soup with Soybeans and Chinese Wolfberries
250g fresh pork leg bones, 100g soybeans, 15g Chinese wolfberries.
Wash and cut the fresh pork leg bones, soak the soybeans in water for 6-8 hours in advance, wash the Chinese wolfberries and remove the seeds. Put all the ingredients in a pot, add 20g of ginger, 200g of yellow wine, and a suitable amount of salt. Add 1000ml of water and boil over high heat. Then simmer over low heat until the soybeans are soft. Remove the medicinal bag and remove the fat before consuming. Take 100ml per day, 2 doses per month.
Recommended for those with initial decrease in bone density and for prevention.
Soybeans: Contain isoflavones, calcium, iron, phosphorus, protein, and other nutrients that promote bone growth and provide the necessary protein and other nutrients for bones.
Chinese wolfberries: Contain ursolic acid, which promotes the dissolution and absorption of bone calcium ions. The kidneys govern the bones, and Chinese wolfberries have the function of nourishing the liver and kidneys.
Fresh pork leg bones: Contain natural bone calcium, collagen, and other substances that can supplement bone growth.
2. Beef Hoof Soup with Chinese Wolfberries and Milkvetch Root
1 beef hoof, 15g Chinese wolfberries, 50g milkvetch root.
Wash the beef hoof, remove the hair, remove the shell, and cut it open. Put it in a steamer along with the Chinese wolfberries and milkvetch root, which have been crushed and wrapped in a gauze bag. Add 20g of ginger, 200g of yellow wine, and a suitable amount of salt. Add 1000ml of water and boil over high heat. Then simmer over low heat until the beef hoof is boneless. Then continue to simmer until the beef hoof is completely soft. Remove the bones and medicinal bag before consuming. Consume 100g of soup with meat per day. Take 2 doses per month.
Recommended for those with weak and sore bones, weak legs, and slow walking.
Beef hooves: Contain collagen, gelatin, peptides, ursolic acid, and various amino acids, which can increase bone gel, nourish bone osteoporosis.
Chinese wolfberries: Contain ursolic acid, which promotes the dissolution and absorption of bone calcium ions.
Milkvetch root: Contains Nianjian Su and Nianjian Alkaloids, which have the effect of strengthening bones, relaxing tendons, and promoting walking.
3. Pig Skin Soup with Deer Antler Gelatin and Bone Mending
200g fresh pig skin, 50g deer antler gelatin, 50g bone mending.
Wash the fresh pig skin, remove the hair, remove the subcutaneous fat, and cut it into small pieces. Put it in a steamer along with the deer antler gelatin and bone mending, which have been crushed and wrapped in a gauze bag. Add 20g of ginger, 100g of yellow wine, and a suitable amount of salt. Add 1000ml of water and bring to a boil over high heat. Then simmer over low heat until the pig skin is completely soft. Remove the bones and medicinal bag before consuming. Take 100ml per day (not suitable for patients with hyperlipidemia).
Recommended for male patients with osteoporosis.
Pig skin: Contains collagen, collagen protein, collagen elastin, etc., which have moisturizing, throat-soothing, and delaying skin cell aging effects.
Deer antler gelatin: Contains calcium carbonate, calcium phosphate, etc., which have the effects of tonifying deficiency, invigorating yang, strengthening tendons, and strengthening bones.
Bone mending: Has the effects of nourishing the kidneys, promoting bone growth, and accelerating the healing of fractures.
4. Goat Hoof Soup with Chinese Wolfberries and Angelica Root
4 fresh goat hooves, 15g Chinese wolfberries, 20g angelica root.
Cook the fresh goat hooves to remove the hair and shells, and cut them into pieces. Put them in a steamer along with the Chinese wolfberries and angelica root, which have been wrapped in a gauze bag. Add 20g of ginger, 100g of yellow wine, and a suitable amount of salt. Add 1000ml of water, boil over high heat until the goat hooves are boneless, then simmer over low heat for 1 hour. Remove the bones and medicinal bag before consuming. Take 100ml per day, 2 doses per month.
Recommended for elderly women with osteoporosis.
Goat hooves: Contain hard protein, collagen, iron, phosphorus, etc., which have the effects of warming yang and tonifying deficiency.
Chinese wolfberries: Contain ursolic acid, which promotes the dissolution and absorption of bone calcium ions.
Angelica root: Contains terpenes, vitamin B12, vitamin A, and beta-sitosterol, which have the effects of nourishing blood, harmonizing blood, regulating menstruation, moistening the intestines, and promoting blood circulation.
