As time passes, the energetic young man from the past has crossed the threshold of sixty, and those young men from the youthful days are now the backbone of society. Surprisingly, the bone density of a sixty-year-old man exceeds that of a thirty-year-old youth. How did he achieve this reversal? The answers lie in his three daily habits. Next, we will delve deep into these habits, hoping to provide practical references for the public’s journey to health.
The cornerstone of maintaining bone health is balanced diet and sufficient intake of calcium and vitamin D. The old man’s plate is always colorful, loaded with a clever mix of grains and fruits and vegetables, with a special emphasis on sources of calcium and vitamin D. Dairy products such as milk, yogurt, and cheese are regulars on his menu, rich not only in high-quality protein but also a treasure trove of calcium. Additionally, foods like dried small fish, tofu, green leafy vegetables are also regulars on his table, ensuring comprehensive calcium supplementation. To promote calcium absorption, he prefers to go out in the sun on sunny days, naturally generating vitamin D, supplemented with cod liver oil, egg yolks, mushrooms, and following medical advice on vitamin D supplements to carefully maintain the balance of vitamin D in the body.
Exercise is another major commitment for him, as he believes it is the key to strong bones. Every morning, one can always see his figure practicing Tai Chi in the park. This gentle exercise promotes flexibility of muscles and joints, significantly protecting the bones. Moreover, he maintains several times a week brisk walking or jogging, as well as strength training at home, such as squats, push-ups, strengthening muscle strength, indirectly improving bone stability and density.
Emphasizing health check-ups is another secret to maintaining his bone health. Every year, he undergoes bone density checks, monitors his bone condition, and adjusts health strategies as needed. He also pays attention to indicators such as blood pressure and blood sugar to avoid the potential threat of chronic diseases to his bones. For long-term management of osteoporosis, he follows medication as prescribed, actively takes measures to prevent fractures, such as using protective gear, improving living environment, etc.
These three habits cover multiple aspects of bone health care, simple yet effective, valuable experiences that we can learn from and practice. It is important to flexibly adjust these recommendations based on individual physique and living conditions. Let’s take this old man as an example, regardless of age, to have healthy bones, face every challenge in life with a smile, and enjoy a healthy and pleasant journey of life.
