A nutritionist noted that the elderly are one of the high risk groups for joint pain, and they should eat at least 3 pieces of palm soy fish balls and 1 cup of dairy products every day, so that the body has enough protein to be synthesized. muscles; the photo is a situational photo. (Photo taken from photoAC)
[Sianel Iechyd / Adroddiad Cynhwysfawr]Osteoarthritis is a common problem for the elderly, and nutritionist Wang Renwei posted a reminder on the Facebook fan page “Nutritionist Wang Renwei Roy – Health Care Body, Mind and Nutrition” it’s not just the elderly who are prone to There are problems on the joint, including obese people or people with bone injuries, tend to suffer joint pain, and these three groups are called to pay attention to diet and maintenance.
Obese people eat less processed food and refined sugar
Wang Renwei pointed out that obese people should pay more attention to maintaining an appropriate weight, because excess weight will put more pressure on the joints, and you can talk to a nutritionist to discuss calorie goals and diet plans. In addition, waist circumference can be used to make a simple judgment. It is recommended that boys be 90 cm and girls less than 80 cm. If you don’t know how to do it better, you can start by eating less processed products, refined sugar drinks, and snacks .
Please read on…
Older people need more protein
Wang Renwei explained that the elderly should pay more attention to giving enough protein to the muscles, because the muscles near the joints are not strong, which means more work for the joints, and the lubrication between the joints also requires protein, and eats at least 3 pieces of fish balls soy palm a day Meat and 1 cup of dairy products allow the body to have enough protein to synthesize muscles, but it’ n those with poor kidney function must consult a doctor to plan their intake.
Bone injury and increased vitamin D intake
Wang Renwei reminded that everyone should pay attention to calcium and vitamin D supplementation that helps absorb calcium, and people with bone fractures or osteoporosis should pay more attention. Calcium sources are dairy products, hard soy products, dark green vegetables, etc.; vitamin D is fish, sun-dried mushrooms, fungus or sun exposure, etc., and then ingest from health food if necessary.
In addition to the 3 points above, he mentioned that daily vegetables and fruit are also very important, including vitamin C, which can synthesize collagen in joints; vitamin K, which is necessary for calcium to build up in bones; potassium and magnesium, which can help muscle function. In addition, to avoid high oil, high salt, too much alcohol and caffeine, etc., it is easy to increase the loss of calcium.
Regarding health food, Wang Renwei pointed out that this is not to encourage everyone to eat more healthy food, but to let everyone know why manufacturers add these ingredients. The most popular ingredient in health food is “undenatured collagen type 2” (UC-2), 40 mg per day can regulate the immune response, relieve discomfort and achieve a protective effect. The auxiliary compound can be broadly divided into two types, anti-inflammatory and lubricating.
● “Anti-inflammatory”: The goal is to reduce the chance of an attack to affect function, including curcumin, tamarind, MSM, olive polyphenols, cat’s claw vine and more.
● “Lubrication”: It feels like lubricating oil, including hyaluronic acid, proteoglycan, chondroitin, etc.
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