Osteoporosis is a common disease in middle-aged and elderly people, but with the change of modern lifestyles, young people are also at risk of osteoporosis, and whenever the seasons change, they will experience backache and even body pain.
According to the data survey, the probability of osteoporosis in people over 60 years old in China is 40 50, and there are more than 100 million osteoporosis patients in the country, which seriously increases the burden on patients' families and society. Below, let's learn how to prevent osteoporosis.
Osteoporosis is a common bone disease that is mainly related to factors such as aging, hormone level changes, genetics, diseases, medications, diet, etc.; In addition, psychological factors such as fear, anxiety, and depression may also contribute to the occurrence of osteoporosis.
The main characteristics of osteoporosis are a decrease in bone tissue quality and density, and the bones are like honeycomb coals, which are empty inside and shatter when touched.
Osteoporosis has no obvious symptoms in the early stages and is known as the "silent killer", and as the disease worsens, patients develop pain, spinal deformity, short height, hunched back, and fragility fractures.
Among them, fragility fracture is the most serious manifestation, especially hip fracture, known as "the last fracture in life", with a mortality rate of up to 20%, 50% of patients will be disabled, and the quality of life will be significantly reduced.
Bone densitometry is the mainstay of clinical diagnosis of osteoporosis and is usually done on the ulna and distal radius of the left or right forearm1,3.
This area accounts for 95% of the bone mineral density of the entire body, and is considered an ideal location to measure bone mineral content, which can provide a more accurate assessment of osteoporosis.
The bone densitometry report contains both t-and z-values. The t-value mainly reflects whether the bone mineral density is normal, which is an important indicator for the diagnosis of osteoporosis.
When the t-value is 1, it means that the bone mineral density is normal; When the t-value is -2Between 5 and -1, it indicates osteopenia; When the t-value.
1.Postmenopausal women
After menopause, estrogen levels in a woman's body decrease, which will lead to an increased risk of osteoporosis. Therefore, postmenopausal women should have annual bone density tests to assess the risk of osteoporosis.
2.Men over 50 years of age
Although osteoporosis primarily affects women, men can also be affected by osteoporosis, especially in men over the age of 50, where bone density gradually decreases with age, leading to an increased risk of osteoporosis.
3.Have bad habits such as smoking and drinking
Long-term smoking, excessive alcohol consumption, or consuming too many foods that contain caffeine can also negatively affect bone density.
4.Chronic lack of physical activity, often not exposed to the sun
Lack of physical activity and infrequent exposure to sunlight can easily lead to vitamin D deficiency, which in turn affects calcium absorption and affects bone health.
5.Have a history of fragility fractures or a family history of fragility fractures
People who have had a fragility fracture or have a family history of fragility fracture have a significantly higher risk of developing osteoporosis than the rest of the population.
6.Low levels of sex hormones
Low estrogen levels or hormone levels can also increase the risk of osteoporosis.
7.Suffering from a disease that affects the metabolism of minerals in the bones
Diseases such as renal insufficiency, diabetes, chronic liver disease, and hyperthyroidism can have a certain impact on bone mineral metabolism, thereby increasing the risk of osteoporosis.
1.Develop good habits
Quit smoking, limit alcohol, and reduce caffeine intake; Avoid staying up late and overexerting yourself and get enough sleep and rest.
2.Increase physical activity
Moderate aerobic exercise and strength training can promote bone health; In addition, it is especially important to choose an exercise method that suits you, such as walking, running, dancing, weightlifting, etc., which can enhance the load and stability of your bones.
3.Get in the sun
Moderate sun exposure can help the body synthesize vitamin D, which is important for calcium absorption and bone health. It is recommended to be exposed to sunlight for 15-20 minutes in the morning or evening to meet the body's vitamin D needs.
4.Eat a reasonable diet
Consuming calcium-rich foods is key to maintaining bone health, such as dairy products (milk, yogurt, cheese), legumes (tofu, soybeans, black beans), seafood (shrimp skin, fish and shrimp, etc.) are all good calcium**. In addition, choose calcium-rich vegetables (e.g., cauliflower, spinach) and nuts (e.g., almonds, walnuts).
5.Appropriate calcium supplementation
If you don't get enough calcium in your daily diet, you can consider taking a calcium supplement, and it's best to consult your doctor or dietitian before taking it to choose the dosage and type that suits you. Calcium supplementation can also be accompanied by appropriate vitamin D supplementation to promote calcium absorption.
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Important reminder: This article is for reference only for the purpose of popular science, and is not used as a basis for diagnosis and treatment
*: Wuzhou Workers Hospital, Wu Suping].
Edit: sanx Statement: **Network, invasion and deletion].
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