1, reasonable diet structure, pay attention to the appropriate amount of calcium supplementation. Learn to eat scientifically and pay attention to calcium intake. Daily diet must be a variety of food appropriate mix to meet the body’s needs for a variety of nutrients. Daily diet should include five categories: the first category for cereals and potatoes; the second category for animal food; the third category for legumes and their products; the fourth category for vegetables and fruits; the fifth category for pure caloric food (including vegetable oils, starch, edible sugar and wine). The nutrients provided by each food group are not the same, and no one food can supply all the nutrients needed by the human body. In addition, middle-aged and elderly people should pay attention to eating more calcium-containing foods in their diets, such as milk and soy products, which are rich in calcium and have a high utilization rate, and should be supplemented. Shrimp skin, sesame paste, kelp, walnuts, melon seeds, potatoes, etc. can increase calcium intake. In addition, eating less spicy and stimulating food, as well as cold and greasy things, and more vegetables and fruits, is also beneficial to the protection of the knee joint. At the same time, there should be more outdoor activities, increased sunlight exposure and vitamin D supplementation to promote calcium absorption. 2. Exercise your joints reasonably to avoid joint injuries. People with osteoarthritis should avoid overworking the knee joint and also carry out appropriate functional exercises to increase the stability of the knee joint and prevent muscle atrophy in the legs, which not only relieves joint pain but also prevents the progress of the disease. Some people who suffer from arthritis are afraid of pain, afraid to move, or even bedridden, which is actually not good for protecting the joint, but over time can cause a series of complications such as patellar aging, osteoporosis, and muscle atrophy, further aggravating the damage and instability of the joint. After suffering from arthritis, proper and appropriate exercise can enhance the strength of muscles and ligaments, delaying and slowing down the process of arthrosis. (1) First, deal with the contradiction between “exercise” and “rest”. The general principle is “rest the joints, exercise the muscles”. For those who have early and mild symptoms, necessary rest can reduce the wear and tear of the joints and facilitate the dissipation of inflammation and swelling. Appropriate exercise can increase the strength of the muscles around the joint, strengthen the stability of the joint, reduce joint pain and improve joint function. (2) To choose the scientific and appropriate exercise. For people with knee osteoarthritis, swimming and walking are the best forms of exercise that do not increase the weight-bearing capacity of the knee joint, but also allow the muscles and ligaments around the knee joint to be exercised. Swimming is a whole-body exercise that has a health effect on the cervical spine, shoulder joints and knee joints, and also has a therapeutic effect on diabetes and hypertension. Walking is one of the most economical, safest and most suitable for long-term adherence to the form of exercise, arthritis patients do not walk with too large a stride, not too fast, fast walking is likely to aggravate the wear and tear of the joints. Sit-ups, push-ups, bridge arches and imitation pedal bicycles are the best exercises for patients. You can do bed leg lifts, using the thigh to drive the calf, the knee joint is not bent, if necessary, you can put a sandbag in the ankle to increase the intensity of the exercise, the advantage of this exercise is not limited by the site. Arthritis patients are not suitable for some strenuous activities, such as squatting horse stance, squatting and standing, climbing stairs, mountain climbing, etc. These activities will increase the joint load and intensify the wear and tear of the joints. Dr. Zhang Yadong said, the elderly in climbing stairs, climbing, joint weight is 4-5 times the normal, some buildings do not have elevators, must take the stairs, you can hold the railing or wall, pay attention not to stride up the stairs, wait for all feet on a step, then take the next step. (3) is to master the intensity of exercise. Should not feel excessive fatigue after exercise is appropriate, no matter what kind of exercise should not lead to excessive muscle fatigue, not to increase joint pain symptoms. (4) Reduce body weight. Obesity often increases the burden on the joint surface, making the joint structure accelerate wear and tear, aging, causing deformation arthritis. Obesity can also indirectly affect joints through other metabolic complications, such as abnormal glucose tolerance, dyslipidemia, etc. (5) pay attention to the posture of walking and labor, do not twist the body walking and working. Avoid squatting for long periods of time, when engaged in long-term squatting work, such as car mechanics, sand turners, it is best to sit on a small bench to a low sitting position, long periods of sitting and standing, but also to frequently change positions to prevent the knee joint fixed a posture and excessive force. Cycling is a good form of exercise for the treatment and prevention of osteoarthritis, but we should pay attention to the height of the seat, to sit on the seat of the two feet in the pedals, both legs can be straight or slightly bent for the appropriate, the seat is too high, too low or riding uphill when the pedal force, the knee joint have a negative impact. (6) Avoid joint injuries. Regular participation in sports exercises can enhance the strength of muscles and ligaments, which is conducive to the enhancement of joint stability, and can also improve the flexibility of the joints, which has a positive effect on the prevention of joint injuries. Keeping the joints moving in a normal activity trajectory is an important measure to prevent chronic joint strain injury and to master the scientific training methods and means. In the case of falls and collisions, homeopathic buffering is a very effective and reasonable self-protective action. For example, when you fall, do not use your hands to support the ground, you should take the initiative to lower your body’s center of gravity and try to land on your hips first, with your body as a group cushion, and if you have to use your hands to support the ground, you should immediately flex your wrists and elbows and land on the back of your shoulders, with your body as a group cushion. When a joint is twisted, the body should do a homeopathic buffering action, not a hard top, otherwise the tissues outside and inside the joint will be damaged, and in serious cases, fracture will occur. (7) Prevention and control of osteoporosis. Prevention of joint disease should pay attention to the health of the bones. The serious consequence of osteoporosis is fracture, and of course, all joint parts. It is important to start eating a diet rich in calcium, low in salt and moderate in protein, such as milk, from childhood, and to focus on sun exposure and physical exercise. (8) Develop good habits. Pay attention to prevent the joints from getting wet and cold, especially in the season of climate change, and after sweating, drinking, and sleeping, the wind, cold, and moisture are most likely to attack the disease. When the knee joint is cold, blood vessels contract and blood circulation becomes poor, which often makes the pain worse. (9) Pay attention to self-examination and early diagnosis and treatment. When symptoms such as repeated knee pain, soreness and swelling, leg pain when going downstairs, or uncomfortable joints when the weather changes, should be taken seriously, these are all signs of joint disease in the early stages. When there are typical symptoms of joint disease such as joint pain, swelling and reduced joint function, timely treatment such as the use of Chinese medicine, Matexu, can achieve better results. With symptomatic treatment, early arthrosis can relieve symptoms, improve function, delay the course of the disease and correct deformities. (10) Wear shoes with care. In fact, wearing flat shoes is not the best choice. Because when walking in flat shoes, the weight will be too much pressure on the heel, walking for a long time, the impulse of uploading may cause pain and discomfort in the heel, ankle, knee, hip, waist and other parts of the body, a long time on the joint adverse effects can appear degenerative arthritis performance. Girls should not wear high heels for a long time, it is best to wear loose shoes with flexible soles, such as slope heeled casual shoes, which can reduce the impact of gravity on the joints and reduce the wear and tear on the joints. You can change to a pair of flat shoes when you feel your feet are tired on your way to and from work or in the office. Older people should not lift heavy objects, climb high or carry heavy objects to avoid joint damage. (11) Do more joint rehabilitation exercises. There are many joint rehabilitation gymnastics specially prepared for joint patients, and it is recommended to do them several times a day to help slow down the deterioration of the disease. (12) Targeted diet. A rich and balanced diet can be very helpful in the recovery of arthritis. Red foods can nourish the heart and replenish blood, such as carrots, onions, red dates, sweet potatoes, etc. Yellow foods can nourish the spleen and replenish vitamin C, such as potatoes, soybeans, yams, etc. Green food can nourish the liver to cleanse the intestines, such as green bamboo shoots, green vegetables, green beans, etc. Black foods can nourish the kidneys, such as black rice, black sesame, black beans, black fungus, etc. The most targeted food for arthritis should be natural sawtooth shark cartilage powder, eating more can promote joint cartilage repair, which has been clinically proven in many developed countries. (13) Pay attention to the protection of diseased joints. Use joint protectors such as knee pads, waist pads, shoulder pads, elbow pads …… that are both warm and fixed and breathable and sweat-permeable. Joint protectors have an auxiliary effect on the protection, pain relief and rehabilitation of the affected part.