Night Listening | These four things will make your bones brittle, so avoid doing them!

"Osteoporosis" can have many impacts on our health, and the problem of osteoporosis is particularly prominent in middle-aged and elderly women. According to surveys, this disease is now tending to become younger.

Let's first talk about osteoporosis. What exactly is it? To put it bluntly, osteoporosis means that the bones become loose . Generally speaking, during the daily metabolism process, a certain amount of bone tissue is dissolved and absorbed, and a considerable amount of bone tissue is generated. If the two are balanced, the stability of the bones can be maintained. However, once the bone generation rate is lower than its dissolution and absorption rate, the bone tissue will gradually become thinner, thinner, or even broken .

As osteoporosis worsens, symptoms such as back pain, hunchback, and shortening will appear . It is also easy to fall and fracture, which is a very fatal problem for the elderly.

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So what should we do if we want to prevent or delay the occurrence of osteoporosis?

If you don't want to develop osteoporosis too early, you should first drink less and smoke less, or even better, not smoke or drink . Long-term drinking will inhibit bone cell activity, reduce osteoblast proliferation and activity, slow down bone tissue formation, and lead to bone loss . Drinking will also increase the risk of falling, which is even worse for osteoporosis patients.

Secondly, do not drink excessive amounts of coffee, tea and other beverages, or you can add some milk when drinking coffee or tea. Supplementing more calcium from other sources can play a good compensatory role .

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If you are used to a high-salt, high-sodium diet, it will promote the excretion of urinary calcium in the human body. Long-term consumption will lead to calcium loss and increase the risk of osteoporosis . According to surveys, the sodium intake of Chinese residents is already twice the amount recommended by the World Health Organization, especially in some northern regions where people eat saltier food but not as much calcium. Therefore, it is best to use less salt and eat a light diet when cooking .

For patients with osteoporosis, in addition to avoiding the above four things as much as possible, they should also pay attention to dietary balance, moderate exercise, and ensure adequate calcium and vitamin D intake to promote bone health.

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Reviewer: Song Shuang, Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention