What can the elderly eat to cure osteoporosis quickly?

Osteoporosis in the elderly can be accelerated through reasonable dietary conditioning. It is recommended to consume more foods rich in calcium, vitamin D and protein, and combine moderate exercise to improve bone health.

1. Calcium is the basis of bone health. The daily calcium intake of the elderly should reach 1000-1200 mg. Dairy products such as milk, yogurt, and cheese are high-quality sources of calcium. Every 100 ml of milk contains about 120 mg of calcium. Soy products such as tofu and soy milk are also rich in calcium. 100 grams of tofu contains about 150 mg of calcium. Sesame, dried shrimp and other foods are also high in calcium and can be added to the daily diet in moderation.

2. Vitamin D helps calcium absorption. The elderly need to take 800-1000 international units of vitamin D every day. Foods rich in vitamin D include deep-sea fish such as salmon and tuna. 100 grams of salmon contains about 400 international units of vitamin D. Egg yolks, mushrooms, etc. also contain a certain amount of vitamin D. Sunlight exposure is an important way to obtain vitamin D. It is recommended to sunbathe for 15-30 minutes every day.

3. Protein is essential for maintaining bone health. The daily protein intake of the elderly should reach 1.0-1.2 grams per kilogram of body weight. High-quality protein sources include lean meat, fish, eggs, etc. 100 grams of chicken breast contains about 30 grams of protein. Beans and nuts are also good sources of plant protein. 100 grams of soybeans contain about 36 grams of protein.

4. Moderate exercise can enhance bone strength. The following exercises are recommended for the elderly: brisk walking for 30 minutes a day can improve bone density; Tai Chi 2-3 times a week can help improve balance; strength training twice a week, such as using dumbbells or elastic bands, can enhance muscle strength.

5. Avoid eating habits that affect bone health: reduce the intake of high-salt foods, and the daily salt intake should not exceed 5 grams; limit caffeine intake, and the daily coffee intake should not exceed 2 cups; avoid excessive drinking, and the daily drinking amount should not exceed 2 cups for men and 1 cup for women.

Through scientific and reasonable diet and moderate exercise, the elderly can effectively improve the symptoms of osteoporosis and improve their quality of life. It is recommended to conduct bone density tests regularly and adjust diet and exercise plans in a timely manner.