Down the toes of the stairs to protect the joints

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Down the toes of the stairs to protect the joints

It is a trivial matter to go down the stairs, but the damage to the knees far exceeds our imagination.

When a person lie down, the weight of blood pressure is almost zero. When standing up and walking, it is 1-2 times the weight, while the weight of the knee when going down the stairs is 3-4 times the weight!

Imagine that a normal person weighs about 60 kilograms and is subjected to a pressure of 240 kilograms per next step.

“For the middle-aged and elderly people whose knee joints have been degeneratively degraded, due to insufficient muscle strength in the legs, sometimes the stairs will be more impactful than the stairs.
鈥?
“At this time, let the toes touch the ground first, so that the arch is subjected to a part of the force, which can increase the buffer distance and provide a certain protective effect on the knee joint.

In addition, in order to reduce the damage to the knee joint, you can also lean sideways when you step down the stairs, holding the stair railings with your hands.

For the elderly, this can also increase the safety factor and prevent falls.

Wearing soft-soled shoes can also have the same effect in the axial direction.

Need to be reminded that middle-aged and older people are best not to climb the stairs to exercise to reduce the damage to the knee joint.

Associate Professor Sun Wei of the Department of Orthopaedics of the China-Japan Friendship Hospital of the Ministry of Health pointed out that increasing the strength of the quadriceps muscle can alleviate the injury to the knee joint. The easiest way is to straighten the legs and raise them when lying down.Keep it for 3-5 seconds, each can do 15-20, and it is better to do 2-3 groups every day.

銆€銆€In addition, strength training is also necessary, lack of strength to practice muscle atrophy, and weaken self-protection.

Lu Yifan suggested that instead of walking, jogging, swimming and other sports that are less likely to hurt the knee joint.

6 strokes away from constipation, rapid flat belly

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6 strokes away from constipation, rapid flat belly

How is constipation formed?

銆€銆€The food reaches the small intestine from the stomach, and the nutrients are absorbed by the blood vessels on the wall of the small intestine. When the transformed and absorbed food reaches the rectum, the remaining water is also absorbed and becomes feces.

The remaining food in the body is difficult to prevent excretion, which is constipation.

銆€銆€Constipation is generally caused by several reasons: there is no habit of developing normal bowel movements.

銆€銆€The peristalsis of the intestines is slow, and the replacement of the remaining food in the body is too slow.

銆€銆€Life stress is too great, lack of sleep, excessive body fatigue, will make the muscles of the stomach nervous.

銆€銆€Gastrointestinal, endocrine, anal problems.

銆€銆€Excessive alcohol and tobacco, or eating too much spicy food, can cause heat in the stomach.

銆€銆€6 strokes to improve constipation 1.

Eat more high-fiber foods.

銆€銆€Celery, yam, whole wheat bread, bananas, papaya, etc. are all high-fiber foods that can increase food residue, stimulate and promote interaction and peristalsis.

It should be noted that only mature bananas have this function. Unripe bananas contain a lot of nitric acid, which will inhibit bowel movements.

銆€銆€2.

Eat more unconventional food.

銆€銆€Apples, kiwis, oranges and other fruits and all kinds of vegetables are unconventional foods.

Honey, walnuts, milk, spinach, sesame and other intestines can make the feces accumulated in the body softer, and it is easier to discharge, and there is also a benefit.

銆€銆€3.

Drink a bowel drink.

銆€銆€Drink warm water, light salt water, honey water or soy milk every morning to effectively moisturize the digestive tract from the beginning of the day and help the intestines to wriggle.

Drinking a cup of rose tea in the afternoon, in addition to laxative, can promote blood circulation.

Drink a reduced amount of apple cider vinegar or milk before going to bed.

銆€銆€4.

Have plenty of sleep and rest.

銆€銆€Unusual life routines can easily affect the digestive system. It is recommended to get up at the end of the initial detoxification at 7 o’clock, and it is easy to make the body change from lying down to erect.

In addition, it is necessary to carry out appropriate exercise every day to increase blood circulation and promote digestive function in the body.

銆€銆€5,

Develop a good habit of defecation.

銆€銆€Half an hour to an hour after a meal is most likely to produce “satisfaction”. It is recommended to go to the toilet at this time to “sit”. If it is not enough for nearly 5 minutes, try again when you feel better. Note that it is best to have “Feel free to try, don’t be embarrassed.

銆€銆€6.

Keep your mood relaxed.

銆€銆€Don’t put pressure on constipation, make your mood worse, try to stay relaxed, which can increase the peristalsis of the large intestine and reduce constipation. Because the activity and function of the stomach directly affect the brain, people with nervous or depressed tend to have moreThe problem of constipation.

銆€銆€Easy diet for relieving constipation: vinegar mixed lotus root Ingredients: lotus root, kelp silk seasoning: salt, soy sauce, vinegar, sugar production method: lotus root peeled and peeled, cut into thin slices, put in hot water, scald, then fished and drainedDry cooling.

The kelp silk is washed with salt water, then placed in hot water, scalded, soaked in cold water, drained and drained.

Finally, mix the two ingredients and seasonings, and serve.

銆€銆€Efficacy: Eliminate the accumulation of food, laxative