How to prevent osteoporosis

With the aging of the population, osteoporosis has become a global public health problem. Osteoporosis not only causes pain, disability and other physical suffering to patients, but also increases the economic burden on families and society. Therefore, preventing osteoporosis is of vital importance.

1. Understand the risk factors for osteoporosis

1. Age Factor

As people age, their bone mass decreases, the microstructure of bone tissue is gradually destroyed, and bone brittleness increases. Especially after menopause, women are more likely to develop osteoporosis because of the decrease in estrogen levels and the accelerated rate of bone loss.

2. Gender factors

Women are more likely to develop osteoporosis than men. This is mainly because women's estrogen levels decrease after menopause, and estrogen plays an important regulatory role in bone metabolism. In addition, women's peak bone mass is usually lower than men's, and women usually live longer than men, so women are at higher risk of osteoporosis.

3. Genetic factors

Osteoporosis has a certain genetic tendency. If there is a family member with osteoporosis, then the individual's risk of osteoporosis may increase.

4. Unhealthy lifestyle

(1) Lack of exercise: Long-term lack of exercise can lead to muscle atrophy, decreased bone mass, and increase the risk of osteoporosis.

(2) Smoking: Smoking can affect bone metabolism, reduce bone density, and increase the risk of osteoporosis.

(3) Excessive drinking: Excessive drinking can inhibit bone formation, promote bone resorption, and increase the risk of osteoporosis.

(4) High-salt diet: A high-salt diet can lead to calcium loss and increase the risk of osteoporosis.

(5) Long-term consumption of coffee and carbonated beverages: Ingredients such as caffeine and phosphoric acid in coffee and carbonated beverages can affect the absorption and utilization of calcium, increasing the risk of osteoporosis.

5. Certain illnesses and medications

(1) Certain diseases, such as hyperthyroidism, diabetes, chronic kidney disease, rheumatoid arthritis, etc., can affect bone metabolism and increase the risk of osteoporosis.

(2) Certain drugs, such as glucocorticoids, antiepileptic drugs, and anticoagulants, can affect bone metabolism and increase the risk of osteoporosis.

2. Methods to prevent osteoporosis

1. Eat a balanced diet

(1) Take enough calcium

Calcium is the main component of bones, and adequate calcium intake is essential for preventing osteoporosis. Adults should consume 800-1000 mg of calcium per day. Foods rich in calcium include dairy products, soy products, seafood, green leafy vegetables, etc.

(2) Consume adequate protein

Protein is an important component of the body, and proper intake of protein is also important for maintaining bone health. Adults should consume 0.8-1.0 g/kg of body weight of protein per day. Protein-rich foods include lean meat, fish, eggs, dairy products, soy products, etc.

(3) Take enough vitamin D

Vitamin D can promote the absorption and utilization of calcium. Sufficient intake of vitamin D is also important for preventing osteoporosis. Adults should take 400-800 international units of vitamin D every day. Foods rich in vitamin D mainly include cod liver oil, egg yolks, dairy products, etc. In addition, sun exposure can also promote the synthesis of vitamin D in the skin.

2. Exercise moderately

(1) Aerobic exercise

Aerobic exercise can enhance cardiopulmonary function, improve the body's metabolic level, and help prevent osteoporosis. Suitable aerobic exercises include walking, jogging, swimming, cycling, etc.

(2) Strength training

Strength training can enhance muscle strength, increase the load on bones, and help prevent osteoporosis. Suitable strength training mainly includes weightlifting, push-ups, sit-ups, squats, etc.

(3) Flexibility training

Flexibility training can enhance joint flexibility, reduce sports injuries, and help prevent osteoporosis. Suitable flexibility training mainly includes yoga, Pilates, Tai Chi, etc.

3. Develop good living habits

(1) Quit smoking and limit alcohol consumption

Smoking and excessive drinking can affect bone metabolism and increase the risk of osteoporosis. Therefore, smoking should be stopped and alcohol should be limited to reduce the risk of osteoporosis.

(2) Avoid high-salt diet

A high-salt diet can lead to calcium loss and increase the risk of osteoporosis. Therefore, a high-salt diet should be avoided to reduce the risk of osteoporosis.

(3) Reduce the intake of coffee and carbonated drinks

Ingredients such as caffeine and phosphoric acid in coffee and carbonated drinks can affect the absorption and utilization of calcium, increasing the risk of osteoporosis. Therefore, the intake of coffee and carbonated drinks should be reduced to reduce the risk of osteoporosis.

4. Regular medical check-ups

(1) Bone density test

Bone density testing is an important means of diagnosing osteoporosis. For middle-aged and elderly people, postmenopausal women, and people with a family history of osteoporosis, bone density testing should be performed regularly to detect osteoporosis at an early stage and take appropriate preventive and therapeutic measures.

(2) Other examinations

In addition to bone density testing, other examinations should be performed regularly, such as routine blood tests, routine urine tests, liver and kidney function tests, thyroid function tests, etc., in order to promptly detect and treat diseases that may affect bone metabolism.

5. Drug prevention

For high-risk groups, such as postmenopausal women and people who use glucocorticoids for a long time, drugs can be used for prevention under the guidance of doctors. At present, the commonly used drugs for preventing osteoporosis mainly include calcium, vitamin D preparations, bisphosphonates, calcitonin, etc.

In short, osteoporosis is a serious public health problem, and prevention of osteoporosis is of vital importance. By understanding the risk factors of osteoporosis, taking measures such as a balanced diet, adequate exercise, developing good living habits, regular physical examinations and drug prevention, the occurrence of osteoporosis can be effectively prevented. At the same time, patients who already have osteoporosis should receive timely treatment to reduce the risk of fractures and improve their quality of life.

Author: An Yonghui, The Third Hospital of Hebei Medical University