When it comes to osteoporosis, the first thing that comes to mind is that it is caused by insufficient calcium intake, and more calcium supplements are needed.
Calcium is indeed beneficial for the prevention of osteoporosis, but many people don't know that if you always have a bad cooking habit, it may cause you to lose all the calcium you supplement, and the risk of osteoporosis is greatly increased!
How harmful is osteoporosis?
1. Induce multiple fractures in the body.
When osteoporosis occurs, the quality and strength of the bones are weakened, and the bone is like wood eaten by termites, and the brittleness of the bones increases, and it is easy to fall and fracture.
While osteoporotic fractures do not heal well, only 1 in 3 fracture patients return to their previous functional level, which can lead to chronic pain, depression, disability, and death
In particular, hip fracture is the most serious complication of osteoporosis, with a disability and teratogenicity rate of more than 50%!On top of that, bed rest for hip fracture patients can also bring various complications, such as falling pneumonia, bedsores, deep vein thrombosis of the lower limbs, and even myocardial infarction and cerebral infarction.
According to statistics, 20% of hip fracture patients will die within 6 months after the fracture, so hip fracture is also called "the last fracture in life", and its degree of danger can be seen.
2. Increased risk of systemic infection.
A study published in The Lancet by the Li Ka Shing Faculty of Medicine of the University of Hong Kong and the Hong Kong Polytechnic University found that osteopenia and osteoporosis not only predispose to fractures, but also increase the risk of infection and sepsis.
The results of the study showed that participants who developed osteoporosis at any site had a 39% increased risk of pneumonia, a 38% increased risk of urinary tract infection, and a 60% increased risk of infection* compared to normal test participants.
Simple 2 tricks to self-test osteoporosis].
Arm length and height are measured.
Stretch your hands horizontally and measure the distance from the tip of your left middle finger to the tip of your right middle finger and compare it to your height.
Normally, height and arm length are almost the same length. If the height is more than 3 4 cm shorter than the arm length after the age of 50, it may indicate that osteoporosis has occurred.
Formula self-test. Formula: (weight kg - age) * 02
Results: -4 is at risk of osteoporosis;
4 Result -1, there is a moderate risk of osteoporosis;
Result -1, indicating a small risk of osteoporosis.
Note] Although it is convenient to take a self-test at home, it is still subject to the results of the hospital examination.
1 stir-fry habit.
May leave the whole family with osteoporosis.
It may be that in the process of stir-frying every day, you unconsciously increase the risk of osteoporosis for yourself and your whole family. This is mainly related to a common stir-fry habit - like to put more salt in the dish!
1. High salt increases the risk of osteoporosis.
Salt is the best protagonist in the harmony of taste, and many people are used to adding two extra spoonfuls of salt when stir-frying.
However, some studies have found that sodium intake has a lot to do with urinary calcium excretion.
For every 300 mg of sodium our kidneys excrete, they lose 40-60 mg of calcium. In other words, if you eat more salt every day and don't pay attention to calcium supplementation, then the amount of calcium lost by this person may be twice as high as that of ordinary people!
When calcium intake is insufficient, bone density will become lower and lower, and bone will become more and more loose.
And from a practical point of view, experts recommend that ** should consume at least 800mg of calcium per day, but the daily calcium intake of adults aged 18 to 59 in China is only 3283mg, less than half of the recommended amount. If you eat too much salt, it will only make osteoporosis worse.
Authoritative guidelines recommend that for all**, try not to consume more than 6g of salt for more than 6 days, and for people with the following high-risk factors for osteoporosis, it is even more important to strictly control the intake, preferably no more than 5g days.
Born on the thin side or with a small skeleton.
Smokes and drinks a lot, and doesn't like to exercise.
I don't like to drink milk or bask in the sun.
Excessive**. Irregular menstrual periods or early menopause.
An immediate family member has osteoporosis (a genetic factor).
Be over 50 years old.
Long-term use of adrenal glucocorticoids.
Fractures have occurred in the past two years.
There are chronic kidney diseases, gastrointestinal diseases.
2. How to control salt scientifically?
Quantify the use of salt. Use a salt limiting spoon and a salt limiting jar, measure the daily amount, and use it up in one day.
Follow the "** salt."
Most prepackaged foods such as preserved and salted foods and processed meat products tend to be high in salt;Chicken essence, monosodium glutamate, oyster sauce and other condiments have a high salt content;Processed foods such as dried noodles, bread, and biscuits are also made with salt.
Use other ingredients wisely.
Adding spices such as green onions, ginger, garlic, mustard, pepper, and curry powder to the dish can mask the light taste of the low salt.
Add salt before removing from the pan.
If you add salt too early, the saltiness will fade during cooking, causing more salt to be added later.
In addition to a high-salt diet, these bad habits also accelerate osteoporosis
Alcohol. Alcohol addiction can cause disorders of vitamin D metabolism, decline of gonadal skills, decreased osteoblast activity, and decreased bone production.
Sedentary. Exercise can maintain normal muscle strength and bone strength, if there is a lack of exercise, the skeletal muscle strength will be reduced, and the bone will be less stimulated, which will not only accelerate the development of osteoporosis, but also affect the flexibility of the joints, easy to fall, and cause fractures.
Smoking. The nicotine in tobacco can affect the absorption of calcium, and nicotine can inhibit osteoblast activity, resulting in abnormal bone metabolism and decreased bone mineral density, which may increase the risk of osteoporosis.
Keep these 2 tricks in mind.
The bones are getting better day by day.
1. There is a knack for dietary calcium supplementation.
Direct calcium: Eat more of these calcium-rich dishes.
Milk and tofu are common calcium-supplementing foods, but in fact, some vegetables are also "calcium-containing households", such as carrot tassel, which contains 350mg of calcium, and a plate of 200g carrot tassel has a calcium content of 700mg, which is about 700ml of milk.
In addition, the calcium content of small radish tassel is also quite high, about 238mg 100 grams, and it is rich in vitamins and trace elements, which is very beneficial to bone health, and can be eaten more appropriately every day.
Promotes calcium absorption: Supplements with vitamins D, K, and magnesium.
Vitamin DVitamin D transports calcium from the blood to the bones and promotes calcium absorption.
It is 10% of food and 90% of sunlight, so sun exposure is important.
It is recommended to get sunlight between 10 a.m. and 4 p.m., when there is plenty of ultraviolet rays to expose your forearms and neck to the sun.
Vitamin K can improve calcium utilization, increase bone calcium deposition, and reduce deposition or excretion elsewhere.
Spinach, lettuce, cabbage, celery, artemisia and other products are rich in vitamin K.
Magnesium. Magnesium can promote osteoblasts**, which produce more collagen and help retain calcium.
Foods rich in magnesium include dark green leafy vegetables, pumpkin seeds, sesame seeds, legumes, nuts, bananas, etc.
2. Exercise properly to improve bone mass.
If you can exert longitudinal force on the bones, you can make the peak bone mass higher and reduce the risk of osteoporosis later on.
Stand-up push-ups.
Stand facing the wall with your hands shoulder-width apart, support the wall, slowly bend your elbows so that your upper body is as close to the wall as possible, and slowly straighten your arms. It takes 10 seconds each time, and does it 20 times a day, which can exercise the bone strength of the upper limbs.
Fight against yoga bands.
Prepare a yoga band, hold one foot still and try to stretch the other foot outwards to resist the pull of the yoga band. Do it once for 20 seconds, 20 times a day with each foot, to exercise the ankle joint.
Squats. With your feet shoulder-width apart, your arms raised at shoulder level, your hands half into fists, and then slowly squat. It is best to hold on to 5 seconds of each squat, 10 times a day. Osteoporosis patients and the elderly are advised to do what they can under the protection of their family members.
I'm a big doctor, Guan Wei).