Osteoporosis is known as a "quiet epidemic" because the vast majority of osteoporosis patients have no significant discomfort in the early stages of the disease and do not come to their attention until the middle and late stages of the disease, when pain occurs due to the continuous superposition of bone microstructure destruction.
So what is osteoporosis?
Can osteoporosis be prevented?
How should we supplement calcium in our lives?
Osteoporosis
Osteoporosis is a disease of the skeletal system characterized by a decrease in bone strength, including bone density and bone mass, and an increased risk of fractures.
At present, the prevalence of osteoporosis in the epidemiological survey results of China is as follows:
19 for people over 502%
The number of people over 65 years old reached 320%
10 for males7%
Females up to 516%
Prevention of osteoporosis begins in childhood
The prevention of osteoporosis can be divided into primary and secondary prevention, primary prevention begins in childhood and adolescence, and medical experts have said that "senile osteoporosis is a pediatric disease", which seems to be absurd, but actually contains scientific truth.
Although osteoporosis mostly develops in old age, prevention of osteoporosis begins in childhood and is very important.
The higher the peak bone accumulated in your youth, the more you can burn later and the lower your risk of developing osteoporosis in the future.
The target of secondary prevention is for people with risk factors for osteoporosis, and the larger the volume of the body's "bone ore island", the later and less severe the onset of osteoporosis in old age.
Especially for women, most women will start to lose bone mass after menopause if they do not get enough vitamin D and calcium from their diet.
Calcium is the cornerstone of maintaining bone health, which can meet the needs of growth and development, strengthen bones, obtain optimal peak bone mass, and supplement with sufficient calcium and vitamin D can effectively prevent osteoporosis.
According to the results of the Nutrition and Health Survey of Chinese Residents, the daily calcium intake of residents in China is only 3888 mg, which is about 400 mg less than the recommended daily calcium intake of 800 mg by the Chinese Nutrition Association.
So what should be done to prevent calcium deficiency?
Balanced nutrition
Milk, soybeans, nuts, dark vegetables, etc., are all rich in calcium, of which milk is the most recommended.
The calcium content in the common pure milk on the market is about 100 mg 100 ml, so it is easy to drink 300 ml of milk every day, plus supplements from other foods.
Branch** moves
For people of any age, the prevention of osteoporosis requires consistent discipline.
For adolescents and children, the body is in the growth period, exercise is a great help to bone accumulation, try to maximize the "peak bone mass".
For adults, regular weight-bearing exercises are recommended, 3-5 times a week, 30 minutes to 1 hour each time, exercise can enhance muscle strength, improve nerve and muscle responsiveness, and reduce the risk of falls.
Quit smoking and limit alcohol
Poor lifestyle habits can lead to decreased bone density and increase the risk of fractures.
Get plenty of sun
Spending more time in the sun can promote vitamin D synthesis in the body.
It is generally recommended to spend 15-30 minutes in the sun from 11 a.m. to 3 p.m. for as much exposure as possible**.
Of course, you should also pay attention to avoid bright light to avoid being sunburned.
Prevent falls
Middle-aged and elderly people should pay attention to the prevention of falls to avoid the occurrence of fragility fractures.
The following groups of people are more likely to fall:
Those who are older than 65 years old;
People who have had a fall;
Those with physical impairment and unsteady gait;
Those with hearing and vision loss;
People with anemia; Patients with orthostatic hypotension;
Those who take drugs that affect conscious behavior (such as sedative sleeping pills);
malnourished;
Weakness and dizziness;
lack of caregivers;
unconscious;
People with sleep disorders, etc.
Is it true that drinking bone broth can replenish calcium?
In fact, bone broth contains less calcium, and hundreds of bowls can achieve the calcium supplement effect of a glass of milk, and because of the purine content and high fat, long-term drinking will lead to hyperuricemia and hyperlipidemia, which is not a good way to supplement calcium correctly.
Text**: Chronic Disease Prevention and Control and Health.
Shaanxi people's health *** network invasion and deletion.