#千万IP创科普# Pay attention to bone health, don't let your bones become "crunchy"

Judging from the symptoms this old man is experiencing, he is very likely suffering from osteoporosis !

So what is osteoporosis?

Osteoporosis is a metabolic disease characterized by thinning and weakening of bones, leading to an increased risk of fractures. In daily life, osteoporosis patients may suffer fractures under the influence of slight external forces, such as moving something, falling on the ground, or even sneezing or coughing, which brings many troubles to the lives of middle-aged and elderly people and seriously affects their quality of life in their later years.

What are the main symptoms of osteoporosis?

01. Pain

The main symptoms are back pain or whole body bone pain (accounting for about 70% to 80% of patients with osteoporosis pain), but many osteoporosis patients often do not have obvious pain in the early stages of the disease.

02. Shorter body and hunchback

Height loss of more than 3 cm usually occurs after the onset of pain symptoms.

03. Fracture

Fractures are a direct consequence of osteoporosis, common ones include wrist fractures, vertebral fractures, hip fractures, etc.

Who are the high-risk groups for osteoporosis?

How to prevent osteoporosis?

01. Eat a balanced diet

Proper dietary nutrition, eat more foods rich in calcium and vitamin D, such as fish, shrimp, eggs, milk and dairy products, beans, whole grains, green leafy vegetables, etc. Eat less sugar and salt, and avoid excessive intake of animal protein.

Image source: Healthy China

02.Scientific Movement

Exercise more and keep exercising. Walking or running can improve bone strength, and weight-bearing exercise can help the body gain and maintain maximum bone strength. However, the intensity of exercise for the elderly should be moderate, and they can choose relatively soothing exercise methods such as jogging, brisk walking, square dancing, and Tai Chi.

Source: National Healthy Lifestyle Action

03. Sunlight

When the air is good, go out to bask in the sun, which is helpful to increase or maintain bone mass. Make sure to actively receive 15 to 30 minutes of appropriate sunlight twice a week, and be careful to avoid strong light exposure to prevent skin burns.

Image source: Wei County Health Bureau

04. Prevent falls

For patients with osteoporosis, preventing falls is very important. In slippery places such as kitchens, you should be more careful. The elderly should try to slow down the speed of getting up and getting out of bed. When walking, try to avoid wearing shoes with too smooth or too soft soles. In rainy and snowy weather, you should prevent falls.

05. Quit smoking and limit alcohol consumption

Smoking and excessive drinking can affect bone health and increase the risk of fractures. Long-term alcohol abuse can accelerate the onset of osteoporosis. Adult men and women should not drink more than 15 grams of alcohol per day.

Source: Jishuitan Osteoporosis Prevention and Treatment Consensus

06. Control your weight

Maintain a healthy weight. People who are too thin are more likely to develop osteoporosis.

07. Regular physical examination

Regular bone density testing can help detect and treat possible bone and joint problems early and maintain bone health.

Two questions about osteoporosis

01.Should the general population take calcium supplements?

For ordinary people, calcium needs can be met by a reasonable combination of daily meals. Eating more milk and dairy products, as well as more green vegetables, nuts, whole grains, etc. can achieve the recommended calcium intake without the need for additional calcium supplements.

However, for people in adolescence, pregnancy, menopause, and old age, if their calcium intake in the diet is insufficient, it is recommended to supplement with calcium. The Chinese Nutrition Society recommends the following for the appropriate calcium intake for the population:

02. Is it helpful to purchase calcium supplements, collagen and other products online to prevent or treat osteoporosis?

Calcium supplementation is mainly through diet, and calcium supplements are taken when dietary intake is insufficient (for example, if you are allergic to or intolerant to milk, and it is impossible to get enough calcium through dietary supplements).

Protein is the basic raw material for the bone matrix and the main nutrient for bone synthesis of collagen. Adequate protein intake helps maintain bone and muscle function and reduces the risk of complications after osteoporotic fractures. As for collagen, it is actually a type of protein. Collagen also needs to be broken down, absorbed, and resynthesized after entering the body. Therefore, it is not recommended to prevent and treat osteoporosis by directly supplementing collagen, but to achieve the prevention and treatment of osteoporosis through adequate protein nutrition.