Essential Nutrients for Preventing Fractures: - Protein: Adequate intake supports bone health. - Recommended intake: Poultry, livestock, seafood, eggs, soybeans/nuts, and dairy products. - Vitamin D: Lack impairs calcium absorption. - Recommended intake: Animal liver, egg yolks, dairy products, sunlight exposure, or supplements. - Calcium: Crucial for bone structure. - Recommended intake: Green leafy vegetables, milk, beans, seafood.
- Avoid carbonated drinks, pickles, fatty meats.
Exercises to Avoid for Knee Health: - Stair climbing: Increases load on knee joints, avoid for weak knees. - Improper jumping exercises: Can cause knee damage if performed incorrectly. - Jumping rope on hard surfaces: Increases impact on knee joints, use shock-absorbing surfaces.
Recommended Knee Exercises: 1. Leg lifts: Lie down with legs straight, lift one leg to a 30° angle and hold.
2. Walking backward: Slowly walk backward on flat ground.
3. Bicycle pedaling: Lie down and pedal an imaginary bicycle in the air. By focusing on nutrition, avoiding risky exercises, and engaging in recommended knee exercises, elderly individuals can reduce fracture risk and maintain bone health.
