People of all ages should pay attention to the prevention of osteoporosis. The lifestyle of infants and adolescents is closely related to the occurrence of osteoporosis, which can be prevented and treated. The mineral content in human bones reaches the highest level in their thirties, which is called peak bone mass in medicine. The higher the peak bone mass, the more "bone mineral banks" in the human body, and the later and lighter the occurrence of osteoporosis in the elderly.
First, how to prevent it?
1. Moderate exercise: The bone tissue of human body is living tissue. Muscle activity during exercise will constantly stimulate bone tissue, strengthen blood circulation and metabolism, promote calcium absorption, reduce calcium loss and slow down bone aging. Make bones stronger. Exercise also helps to enhance the body's reaction ability, improve the balance function and reduce the risk of falling. In this way, osteoporosis is not easy to occur.
2. Increase the sun to supplement vitamin D: The content of vitamin D in our diet is very limited, and a large amount of vitamin D is synthesized after the skin is exposed to sunlight and ultraviolet rays. Regular sun exposure plays a key role in the production of vitamin D and the absorption of calcium. Generally speaking, normal people have at least 20 minutes of sunshine every day, which can meet the production of vitamin D.
3. Change unhealthy lifestyle: choose a balanced diet rich in calcium, low in salt and moderate in protein; Avoid smoking and drinking. Nicotine in tobacco can affect the absorption of calcium, inhibit the formation of osteoclasts and stimulate the activity of osteoclasts. Alcohol can inhibit the normal metabolism of bone cells.
4. Prevention of falls: The elderly can properly exercise the flexibility and flexibility of joints, which will help prevent falls and injuries and take various measures to prevent falls. For example, you can hold a crutch as a support and hold something when you stand up.
Second, the common misunderstandings of osteoporosis
Myth 1: Drinking bone soup can prevent osteoporosis. Experiments show that the calcium content in the same bowl of milk is much higher than that in a bowl of bone soup. For the elderly, bone soup dissolves a lot of fat in bones, and regular consumption may cause other health problems. Pay attention to diversification of diet, eat less greasy food and insist on drinking milk.
Myth 2: Treating osteoporosis equals supplementing calcium. Simply put, osteoporosis is caused by abnormal bone metabolism (the influence of osteoclasts in human body is greater than that of osteoblasts, and the speed of bone absorption exceeds the speed of bone formation). Therefore, the treatment of osteoporosis is not a simple calcium supplement, but a comprehensive treatment to improve bone mass, enhance bone strength and prevent fractures.
Myth 3: Osteoporosis is a unique phenomenon of the elderly and has nothing to do with young people. Osteoporosis is not a "patent" for the elderly. If you neglect exercise when you are young, you are often picky about food or dieting, and your diet structure is unbalanced, resulting in less calcium intake in your diet and a thin figure, so you can't refuse bad habits. If you can't reach the ideal peak bone mass and bone mass, you will have the opportunity to infringe on young people, especially young women.
Myth 4: It is too late for the elderly to treat osteoporosis. Many elderly people think that osteoporosis is irreversible, and treatment is ineffective in old age, so it is a pity to give up treatment. From the point of view of treatment, the earlier the treatment, the better the effect.
Myth 5: Osteoporosis is a minor illness, and there is no need to make a mountain out of a molehill in treatment. Osteoporosis is usually more than just back pain and leg pain. Once brittle fracture occurs, especially hip fracture in elderly patients, it leads to long-term bed rest and high mortality.
Young people and old people are at risk of osteoporosis ~ tell them these misunderstandings, develop healthy living habits and prevent osteoporosis scientifically!