Common orthopedic diseases of middle-aged and elderly people, preventive measures and diet therapy

One, five common orthopedic diseases

1, hyperosteogeny

Step 2 rupture

3. osteoporosis

4. Lumbar disc herniation

5. Arthritis

Second, the correct preventive measures

1, not less than 3 times a week, not less than 30 minutes of exercise each time, which is necessary for good health. People who have been engaged in desk work for a long time should increase the rest and activity time between work, so as to enhance the whole body blood circulation, eliminate local muscle fatigue, and prevent and relieve cervical strain.

2. Cold air without air conditioning blows the neck and shoulder muscles directly, so keep warm.

3. The height and hardness of the head should be moderate. Generally, a supine person punches and a lateral person punches and a half, which is about 10cm. The pillow core should be kapok and buckwheat husk, and the filling amount should be appropriate to maintain a certain hardness and elasticity. Pillows with excessive elasticity are easy to cause fatigue and injury of neck muscles. People who are used to lying on their backs had better put a small pillow on their neck to keep the cervical spine physically bent. People who are used to lying on their side should fill the gap between their faces and shoulders with pillows to reduce the burden on their necks.

4, the most important thing is the correct sitting posture, try to maintain a natural sitting posture, sit up straight and keep your neck straight.

Third, recommended diet recipes:

1. Eat six kinds of food in a balanced way every day, so that the body can fully obtain various nutrients. These six categories of food include:

(1) milk (2) grains and roots (3) eggs, beans and fish (4) vegetables (5) fruits (6) oils.

2. protein's loss is accelerated after surgery or trauma (such as fracture), so protein food with high physiological value should be selected to supplement nutrition, such as milk (skim or low-fat milk), eggs, lean meat, fish and poultry (peeled). Vegetarians can choose soybeans and their products to supplement protein.

3. Calcium is the main component of bones. Fracture patients lose a lot of calcium, which needs to be supplemented by food. Milk is the main source of calcium in food; Other foods rich in calcium include dried fish, oysters, clams, egg yolk, soybeans and their products (such as bean skin and spiced dried beans), dark green vegetables, Nostoc flagelliforme, laver, black sesame seeds, white sesame seeds, yeast powder (nutritious sugar) and so on.

In order to accelerate wound healing and increase resistance to infectious diseases, you can eat more foods rich in vitamin C, such as fruits, dark green and yellow-green vegetables, such as oranges, lemons and tomatoes.

5. Patients with fracture should eat more foods rich in vitamin D, because vitamin D plays an important role in helping bone calcification and promoting the utilization of calcium. Foods rich in vitamin D include: egg yolk, milk, animal liver (such as pig liver and beef liver), cod liver oil, etc. In addition, sunlight can activate vitamin D in the skin, so regular sun exposure is also a good way to get vitamin D.

6. Drink plenty of water. Water can regulate body temperature, help digestion and absorption, transport nutrition, prevent and improve constipation. Patients who stay in bed for a long time should drink more water, at least 3000 4000 ml per day, which can dilute the concentration of urine and prevent stones.