How to maintain the joints?Nutritionists teach 3 major groups to eat like this – Silver Hair World – Free Health Network

A nutritionist pointed out that the elderly are one of the high-risk groups for joint pain, and they should consume at least 3 pieces of palm soy fish balls and 1 cup of dairy products every day, so that the body has sufficient protein to synthesize muscles; the picture is a situational photo. (Picture taken from photoAC)

[Health Channel/Comprehensive Report]Osteoarthritis is a common problem for the elderly, and nutritionist Wang Renwei is on the Facebook fan page “Wang Renwei Roy Nutritionist – Body and Mind Nutrition and Health Care“The post reminded that not only the elderly are prone to joint problems, but also the obese or those with bone injuries are prone to joint pain, calling on these three major groups 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, the waist circumference can be used to make a simple judgment. It is recommended that boys are 90 cm and girls are 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.

Seniors need more protein

Wang Renwei explained that the elderly should pay more attention to giving the muscles sufficient protein, 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 consume at least 3 pieces of palm soybean fish balls per day. Meat and 1 cup of dairy products allow the body to have sufficient protein to synthesize muscle, but those with poor kidney function must consult a doctor to plan their intake.

Bone injury and more vitamin D intake

Wang Renwei reminded that everyone should pay attention to calcium supplementation and vitamin D that helps calcium absorption, and people with fractures or osteoporosis should pay more attention. The sources of calcium 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 above 3 points, he mentioned that daily vegetables and fruits are also very important, including vitamin C, which can synthesize collagen in joints; vitamin K, which is necessary for calcium to supplement bones; potassium and magnesium, which can help muscles function. In addition, to avoid high oil, high salt, excessive alcohol and caffeine, etc., it is easy to increase the loss of calcium.

As for health food, Wang Renwei pointed out that it is not to encourage everyone to eat more health 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 roughly divided into two kinds, namely anti-inflammatory and lubricating.

● “Anti-inflammatory”: The goal is to reduce the chance of being attacked 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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