5 bad habits are destroying your bones step by step! Huaxi doctors: Pay special attention to these symptoms!

Young people today are not good at anything except spending money.

The monthly salary seems to be just a number, and it is the kind of number that only appears briefly and cannot be saved at all.

However, you can still earn money, but if you don’t build up enough bone mass before the age of 30, once osteoporosis comes, it will be difficult to reverse.

This is because our body's bone mass reaches its peak at the age of 20-30 , which is called "peak bone mass." Once you pass this age, your bone mass will begin to decline.

If our peak bone mass is higher, then as we age, osteoporosis will occur later and the severity will be milder. Just like saving money in a bank, the more you save when you are young, the more you will have to spend when you are old .

Today is World Osteoporosis Day

West China Hospital, Sichuan University

Dr. Wang Qin from the Department of Endocrinology and Metabolism reminds everyone

To prevent osteoporosis, you must do it while you are young!

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Good young man,

Why does bone become porous?

Osteoporosis is a metabolic bone disease that is caused by decreased bone mass, destruction of bone tissue microstructure, and increased bone brittleness, leading to easy fractures.

To put it in simple terms, the structural gaps in your bones are getting bigger and bigger, making your bones increasingly fragile .

Many people think that osteoporosis is an old age disease. In fact, at least 200 million people in my country are at risk of osteoporosis, and the incidence is getting younger and younger, which has become a major threat to national health.

● Some people suffer from osteoporosis at a young age:

It may be because of other diseases that affect bone metabolism, long-term use of drugs that affect bone metabolism, or genetics...

● Some people are diagnosed with osteoporosis at a young age because

Unhealthy lifestyle!

①

Long-term intake of carbonated drinks and coffee

The phosphoric acid in carbonated drinks will affect the absorption of calcium, and the caffeine in coffee will cause calcium loss, making bones fragile and prone to osteoporosis.

②

Inadequate nutritional intake

Takeaway: The greatest invention of the 21st century. They feed countless young people, but also "harm" countless young people.

Many young people eat takeout food for a long time, which is high in oil and salt, resulting in insufficient calcium absorption and serious loss.

③

Not into sports

Apart from working, they stay at home, which is the true portrayal of many young people. However, our bones are not easy to deal with. If you don't exercise, they will degenerate.

When we are inactive for a long time, our brain will think that we don’t need so much bone mass, which will cause us to gradually lose bone mass and increase the chance of developing osteoporosis.

④

No sun exposure

The trilogy of sunscreen, parasol and sun-protective clothing successfully prevents close contact between our skin and the sun.

However, it also blocks the process of synthesizing vitamin D in the skin, resulting in calcium not being fully absorbed by the body. Vitamin D deficiency may also cause muscle weakness and make it easy to fall.

⑤

Don't like drinking milk

The International Osteoporosis Foundation recommends that each person should consume 800-1000 mg of calcium per day.

The average daily calcium intake of Chinese people is only 405 mg, which may be related to the fact that most people do not like to drink milk. If you don’t like to drink milk, you will easily develop osteoporosis if you do not take in enough calcium.

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10 questions to test your bone health

Watch out for these symptoms

When it comes to osteoporosis, everyone wonders how young people can get this disease? Even if some symptoms appear, they will not associate it with osteoporosis, thus missing the opportunity for early treatment.

So early detection is important!

The International Osteoporosis Foundation has developed 10 questions that can be used to self-test bone health. Let's take a look~

If the answer to any of these questions is yes, it means you are at risk of osteoporosis! You should consult Dr. Hartney to see if further examination or treatment is needed.

According to relevant data, the prevalence of osteoporosis among people over 60 years old in my country is as high as 36%, which means that on average about 4 out of 10 elderly people suffer from osteoporosis.

It is worth noting that one-third of women over 50 years old suffer from osteoporosis, and more than half of women over 65 years old suffer from osteoporosis.

So while caring for yourself, don’t forget to pay more attention to the elders at home (especially your grandmother, mother, aunt and other female elders), because they are very likely to suffer from osteoporosis! Try to detect osteoporosis early!

When they show the following symptoms, be sure to pay attention!

Most typical: back pain

Back pain caused by osteoporosis has a characteristic that the pain will be aggravated when moving or bending over, and the pain will be better after resting. In severe cases, the pain will spread from the back to the whole body, especially the hips and lower limbs.

Most common: Loss of height

Many elderly people become shorter and shorter as they age, with a progressive decrease in height, that is, a decrease of 2cm in two years or a decrease of 4cm from the historical highest level . At this time, we should be alert to whether we have osteoporosis.

Don’t think this is a natural phenomenon! It is actually a sign of disease!

Most obvious: hunchback

Hunchback is a very obvious symptom of osteoporosis. Hunchback is often the result of multiple vertebral compression fractures , which means that osteoporosis has developed to a more serious level at this time......

Most serious: fracture

These include fractures of the hip, vertebrae, etc., but the possibility of surgical treatment is very limited (especially hip fractures).

Regardless of whether there is a chance to set the broken bones, complications from bed rest due to fractures will cause 25% of the elderly to die within a year.

If a fracture is caused by a slight external force, it means that osteoporosis is very serious! Therefore, we should pay more attention to the fractures of the elderly.

In addition, reduced overall mobility, tooth loss despite paying attention to oral hygiene, and fear of cold that is unrelated to temperature may all be some early manifestations of osteoporosis.

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To prevent osteoporosis, avoid these pitfalls!

As mentioned earlier, once we exceed the age of "peak bone mass", our bone mass will begin to decline. Therefore, before our "peak bone mass" arrives, we can actively store a wave of bone mass.

Prevent osteoporosis, start now! But be careful of these pitfalls, don't step on them~

**× Myth 1: ** Drink bone soup to supplement calcium

Bone broth contains little calcium except fat. If you want to supplement calcium, the best way is dairy products .

As long as they are nationally certified, yogurt, pure milk, cheese, milk powder, and calcium tablets are all acceptable.

However, there is a limit to calcium supplementation. It is sufficient to ensure 1000-1200 mg of calcium intake per day.

" Recommendation: Adults should drink 200-300ml of milk every day.

Children should drink 500ml twice a day.

Elderly people with osteoporosis,

In addition to 200-300ml of milk,

You also need to supplement about 500-600 mg of calcium through calcium supplements.

"A quick reminder: If you choose to use calcium tablets to supplement calcium, you must pay attention to the elemental calcium content of each tablet, not the weight of each tablet.

**× Myth 2: ** Just taking calcium supplements can keep you away from osteoporosis

In addition to calcium supplementation, you should also remember to supplement vitamin D. Vitamin D, which promotes calcium absorption, can be synthesized in the skin through sun exposure , so sun exposure is also one of the ways to prevent osteoporosis. (If you already have osteoporosis, it is far from enough to supplement calcium and vitamin D. You must use anti-osteoporosis drugs under the guidance of a doctor.)

If you really can't get sun, you can also supplement with vitamin D preparations. Remember to go to the hospital to test the " 25-hydroxyvitamin D " indicator, and then supplement it appropriately based on the doctor's advice!

**× Myth 3: ** Just take calcium supplements and avoid eating meat

In order to ensure bone health, you must also ensure sufficient high-quality protein in your diet. It is recommended to eat fish, rabbit meat, chicken, etc.

High-quality protein is also an important raw material for our bone matrix, just as important as calcium and phosphorus. So don't refuse to eat meat for the sake of your figure or other reasons.

**× Myth 4: ** Fear of fractures, so I don’t exercise

Be sure to maintain good exercise habits, such as brisk walking, jogging , etc. are better ways of exercise!

Also pay attention to doing appropriate resistance exercises , especially strengthening core muscle strength.

Finally, I would like to remind you: if related symptoms have already appeared, you can go to the osteoporosis specialist clinic of the Endocrinology and Metabolism Department to check bone density and other indicators for a confirmed diagnosis!

Today I shared with you

A lot of information about preventing osteoporosis

Please forward this to your family and friends

Let’s take precautions from now on!

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