Calcium

Getting enough calcium to keep bones from thinning throughout a person's life may be made more difficult if that person has lactose intolerance or another reason, such as a tendency toward kidney stones, for avoiding calcium-rich food sources. Calcium deficiency also effects the heart and circulatory system, as well as the secretion of essential hormones. There are many ways to supplement calcium, including a growing number of fortified foods.

Vitamin D

Because vitamin D is essential for the body's utilization of calcium, a deficiency may result in severe loss of calcium and consequently a softening and weakening of bones.

Vitamin D promotes retention and absorption of calcium and phosphorus, primarily in the bones. Too much vitamin D may have the opposite effect of taking calcium from the bones and depositing it in the heart or lungs, reducing their function.

Like most vitamins, vitamin D may be obtained in the recommended amount with a well-balanced diet, including some enriched or fortified foods. In addition, the body manufactures vitamin D when exposed to sunshine, and it is recommended people get 10 to 15 minutes of sunshine 3 times a week.

useful exercises for old people

Flexibility exercise in its simplest form stretches and elongates muscles. Disciplines which incorporate stretching with breath control and meditation include yoga and t'ai chi. The benefits of greater flexibility may go beyond the physical to the improvement of stress reduction and the promotion of a greater sense of well-being.

Exercise, such as weightlifting, helps build muscle that is usually lost with age and puts stress on bones which helps keep them strong and healthy.

exercise over 60

streching forPlantar Fasciitis Prevention

Hold each stretch for at least 30 seconds — don’t bounce — and do one or two repetitions two to three times a day. Clockwise from upper left: 1. To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it toward you. 2. While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time. 3. Stand as shown, with your back leg straight and heel down. Move your hips forward until you feel a stretch in your calf. Switch legs and repeat. 4. Stand on a step near the bottom of your stairs, put your weight on the ball of one foot and slowly lower that heel until you feel your calf muscle stretching. Repeat on the other side.

Benefits of oranges

filter blood and kill the worm . 2 - orange juice removes fever and relieves him and a fall in temperature 3 - expel phlegm and is useful for cleaning the pharynx and larynx. 4 - a diuretic and cleanser for kidney and bladder. , But contains a lot of salt should be avoided for those who have a great ability to precipitate salts. 5 - laxative and removes waste of the stomach and intestines and cleans. 6 - orange helps heal wounds and cure skin diseases and beneficial for high blood pressure. 7 - strengthens the stomach and strengthens teeth and removes some gum disease in the mouth and heartbreaking gravel, Ivebha and sand expelled from the body. 8 - the orange and his juice is fortified and appetizing, especially to those who complain of anemia. 9 - strengthens the nerves, heart, hypnotic and soothing and comfortable for the brain. 10 - Orange strengthens bones and nails, hair and teeth and reduces the proportion of fat ). 11 - regulates the respiratory system.

12 - Anti against cough and flu.