Why are fractures more dangerous for the elderly? To prevent fractures, you need to supplement not only calcium but also protein

An elderly friend told Huazi that he had an "old friend" in his 80s who was usually in good health. He accidentally fell and only broke his leg. He died in less than two months. He didn't understand why a fracture would cost him his life.

Hua Zi said that for the elderly, lower limb fractures are potentially life-threatening. Even hip fractures are called "the last fracture in life." The reason is that after a lower limb fracture, one needs to stay in bed and reduce activity. The elderly have weak physical functions and are prone to serious respiratory and urinary system infections when they are bedridden for a long time. Moreover, long-term bed rest can easily lead to deep vein thrombosis, which can lead to fatal pulmonary embolism.

1. The elderly are prone to osteoporosis. With aging, the activity of osteoblasts in the human body gradually weakens. Relatively speaking, the activity of osteoclasts prevails, the rate of bone loss increases, and bone density gradually decreases, leading to osteoporosis. In addition, because of menopause, women's estrogen levels drop significantly after menopause, and the problem of osteoporosis is more serious than that of men of the same age.

Osteoporosis can cause pain in bones and muscles. Many elderly people always feel back pain, which is actually a manifestation of osteoporosis. Moreover, when bone density decreases, bones will become more fragile, and they are more likely to fracture when they accidentally fall or collide, posing a threat to health.

2. Calcium, vitamin D, and vitamin K need to be supplemented. Calcium is the main element of bones. To prevent osteoporosis, you need to supplement enough calcium. Usually, adults need to take 800 mg of calcium every day, but the digestive function of the elderly is weakened and the absorption of calcium becomes worse, so the elderly need to take 1000 mg of calcium every day.

However, according to the 2020 "Survey Report on Nutrition and Health Status of Chinese Residents", the average daily calcium intake of Chinese residents is only 388.8 mg. Most elderly people need to change their diet structure and increase calcium-rich foods such as dairy products, beans, dark vegetables, and seafood. If the diet cannot provide enough calcium, calcium preparations need to be used for supplementation.

It should be noted that if vitamin D is deficient, calcium absorption will be greatly reduced, so while supplementing calcium, you should also pay attention to supplementing vitamin D. Foods rich in vitamin D mainly include fish, egg yolks, animal liver, mushrooms, dairy products, etc. Human skin can also synthesize vitamin D under sunlight. It is recommended to do more outdoor activities and get 1 hour of sunlight every day.

Vitamin K is also a "good helper" for calcium supplementation. Vitamin K can improve bone metabolism, inhibit osteoclast activity, promote osteoblast activity, and help calcium deposit on bones. Vitamin K can be synthesized by symbiotic bacteria in the human intestine, and can also be supplemented by eating more dark green leafy vegetables, eggs, milk, fish and other foods.

3. Don’t ignore protein supplementation. In addition to osteoporosis, the decline in muscle mass, weakened strength, and poor balance ability are also important reasons for fractures in the elderly. After retirement, many people’s activities are greatly reduced, and their muscles will gradually atrophy, unable to provide sufficient power and support for human movement, making them prone to falls and injuries.

Therefore, to avoid muscle atrophy, the elderly should pay attention to protein supplementation. Milk, eggs, lean meat, and soy products are all sources of high-quality protein. Do at least 30 minutes of aerobic exercise every day and do strength training twice a week. Strength training is very important. It can not only increase muscle, but also promote the deposition of calcium on bones, killing two birds with one stone.

To sum up, the elderly are prone to osteoporosis and have a high risk of fractures. While paying attention to calcium supplementation, they should also pay attention to the supplementation of vitamin D and vitamin K. At the same time, they should exercise to supplement protein and avoid muscle atrophy. However, people with severe osteoporosis need to use drugs that inhibit osteoclast activity under the guidance of a doctor to effectively treat the disease. If you have any questions about medication, consult a doctor or pharmacist. I am pharmacist Huazi, welcome to follow me and share more health knowledge.