Osteoporosis, known as a "silent chronic disease", is quietly threatening the health of many people. It is like a termite hidden in the dark, silently gnawing at the foundation of a building, silently eroding the human skeleton. People often wait until a serious fracture occurs before they realize that it has been wreaking havoc in the body for a long time.
Osteoporosis usually has no obvious clinical manifestations in the early stage, but as the disease progresses, patients will experience bone pain, spinal deformity, shortened stature, and even osteoporotic fractures. Severe cases may be bedridden for a long time, which may lead to multiple complications such as acute cardiovascular and cerebrovascular events, pneumonia, deep vein thrombosis, chronic pain, and body disability, which seriously affect the quality of life and may even threaten life.
According to statistics, the mortality rate of the elderly within one year after the first hip fracture is as high as 7% to 33%. Osteoporosis is not only common in the elderly, but also in postmenopausal women and other high-risk groups. Therefore, prevention and treatment of osteoporosis is crucial.
Sunlight and exercise, the secret to strong bones
Sunlight is a natural source of vitamin D. At least 20 minutes of sunbathing every day helps calcium absorption. 9-10 am and 4-5 pm are two recommended time periods. It is recommended to sunbathe outdoors to make bones stronger. At the same time, the time should be adjusted according to the intensity of the sun on that day to avoid sunburn.
Appropriate exercise, such as walking and light weight training, can not only enhance muscle strength, but also improve balance, reduce the risk of falling, and fundamentally prevent osteoporosis.
Scientific diet, build a solid foundation for bones
Calcium is an important component of bones. Milk, dried shrimps, soy products and other calcium-rich foods should be added to the daily diet. At the same time, add foods rich in vitamin D such as fat-rich wild marine fish, reduce salt intake, and avoid excessive drinking of caffeine and high-phosphorus beverages to avoid accelerating calcium loss.
Remember that drinking bone soup cannot effectively supplement calcium. The right diet can protect bone health.
Clues of osteoporosis
- Back pain: This is the most common symptom of osteoporosis. The pain spreads to both sides of the spine. The pain is relieved when lying on your back or sitting, and it is aggravated when standing upright.
- Short stature and hunchback: Osteoporosis can cause compression fractures of the vertebral body, which can lead to short stature and hunchback.
- Fractures: The risk of fractures in patients with osteoporosis is significantly increased. Even a slight collision can cause fractures. Common sites are the hip, spine and wrist.
Prevent osteoporosis, start now!
Eat a balanced diet and supplement calcium and vitamin D
- Calcium: It is the main component of bones. It is recommended that adults consume 800 mg of calcium per day, and people over 50 years old consume 1000 mg of calcium per day. Foods rich in calcium include milk and dairy products, soy products, green leafy vegetables, etc.
- Vitamin D: It can promote calcium absorption. It is recommended that adults consume 400 IU of vitamin D per day, and people over 65 years old consume 600 IU of vitamin D per day. Foods rich in vitamin D include fish, egg yolks, liver, etc. Sunbathing can also promote the synthesis of vitamin D in the body.
Keep exercising to strengthen bones
- Weight-bearing exercise: such as running, skipping rope, dancing, etc., can stimulate bone growth and increase bone density.
- Resistance exercise: such as weightlifting, push-ups, pull-ups, etc., can enhance muscle strength and protect bones.
Quit smoking and limit alcohol, stay away from bad habits
- Smoking: It will inhibit osteoblast activity, affect calcium absorption, and increase the risk of osteoporosis.
- Alcoholism: It will interfere with bone metabolism and cause bone loss.
- Excessive drinking of coffee and carbonated beverages: It will affect calcium absorption and increase the risk of osteoporosis.
What should I do if I suspect osteoporosis?
Treatment of osteoporosis
- Drug treatment: including calcium, vitamin D, bisphosphonates, calcitonin, etc., which need to be used under the guidance of a doctor.
- Lifestyle intervention: including a balanced diet, regular exercise, quitting smoking and limiting alcohol, etc.
Regular review and monitoring of the condition
Osteoporosis patients need to regularly review bone density, monitor changes in the condition, and adjust the treatment plan in a timely manner.
Osteoporosis is not just a calcium deficiency, it is a systemic disease with decreased bone density and bone quality. Treatment of osteoporosis requires a comprehensive approach, including lifestyle adjustments, drug therapy, etc. Therefore, once diagnosed, be sure to go to a regular hospital for professional treatment. Let us act together, pay attention to bone health, stay away from the threat of osteoporosis, and enjoy a healthy and beautiful life!
