Human aging cannot be stopped, but it is possible to delay the bone degeneration associated with aging. Osteoporosis is not terrible, as long as you adhere to a reasonable health care, it is possible to delay or prevent the occurrence of osteoporosis symptoms.
A. Healthy and regular lifestyle, abstain from bad habits
1, balanced diet, reasonable nutrition
Bone metabolism requires dietary supplements, and a balanced diet can provide more nutrients needed for bone metabolism and delay osteoporosis. Milk, beans, lean meat, fish, shrimp, sesame paste, walnuts, eggs, etc. all contain a lot of calcium, can often choose to eat. At the same time, pay attention to lapses should not be too salty.
2, more sunshine
Active vitamin D in the body can promote intestinal absorption of calcium and phosphorus, promote the formation of bone, has the effect of preventing osteoporosis. The source of vitamin D in the body is mainly synthesized by the skin and food intake. In normal people, under sufficient sunlight, the skin can synthesize enough vitamin D for physiological needs by exposing the face and forearm for 30 min. Therefore, appropriate outdoor activities can reduce the intake of unnecessary vitamin D supplements.
3. Quit smoking and drinking
Smoking and drinking alcohol can affect the metabolism of calcium and vitamin D, affecting the metabolism of bone cells and the formation of bone peaks; excessive caffeine can increase urinary calcium excretion and affect the body’s absorption of calcium; carbonated beverages can prevent calcium absorption; excessive salt and excessive protein can also increase calcium loss. Therefore, you should try to quit smoking, limit alcohol, reduce the intake of coffee, strong tea, carbonated beverages, and avoid the above-mentioned bad habits.
4, maintain a weak alkaline body
Acidic body is an important cause of calcium loss and osteoporosis, a weak alkaline environment is to prevent and relieve osteoporosis. Such as singing karaoke all night, playing mahjong, sleepless nights and other irregularities in life, will aggravate the acidification of the body. Excessive psychological stress can also lead to the deposition of acidic substances, affecting the normal conduct of metabolism. Therefore, to develop good habits, maintain a good mood, appropriate regulation of mood and their own stress can maintain a weak alkaline body, thereby preventing the occurrence of osteoporosis.
Second, adhere to appropriate exercise
The mechanical stimulation of bones by muscles and gravity during exercise will help increase bone density, ensure the normal growth and development of bones and maintain bone strength. Exercise also helps to improve peak bone mass, reduce bone loss in postmenopausal women, increase balance and self-confidence in the elderly,
It also helps to prevent falls. The following are some recommended ways to exercise, and the number of times to participate in exercise is 3 to 5 times per week, no less than 3 times.
1.Walking
Intensity: 2 to 3 laps (400 meters per lap), 80 to 90 steps/minute.
Technical requirements: head up, chest up, straight waist, limbs swing freely, two arms just force forward swing, attention mainly on the respiratory system, the thorax and shoulder girdle activities.
2.Running
Intensity: 2 to 3 laps each time (exercise intensity reference “heart rate = l70 an age”).
Technical requirements: upper body slightly forward, head natural. Torso abdominal pull back, two arms natural coordinated swing, two legs stirring hard swing, attention mainly on the legs of the stirrup and lumbar vertebrae feeling of force.
3.Gym exercises
Cervical spine exercise methods: and the item contending for force, neck contending for force, forward extension to explore the sea, looking back at the moon, etc.
upper limb exercise methods: left and right open bow, two-handed lifting, bending brachial paddle, push-ups, etc.
Waist and back exercise methods: press waist and turn waist, insert palm and climb foot, twist waist and turn body, supine two-headed up, stretch back and bridge, etc.
Leg exercise methods: knee, knee turn, swing kick, leg lift, step change, half boarding jump, etc.
Intensity: the duration of the exercise is l5-20 minutes each time.
Technical requirements: accurate movement direction, amplitude in place, clear muscles to be moved, attention on the part being exercised.
4.Taijiquan
24-style simplified taijiquan and taiji pushing hands training, to late mainly for taiji pushing hands training.
Intensity: each training time is l5～20 minutes.
Technical requirements: mainly control the locomotor balance of the center of gravity, the movement of the waist as the axis, waist as the master, training with the idea of guiding qi and blood to run around the body. Focus on the waist, especially for Taiji push hands training to pay attention to the feeling of the lumbar spine.
5, lumbar back muscle exercise method
Five-point support method: the pillow, double elbows, double heel as a support point to lift the waist and hips, the action to the waist and hips and the bed into an arch as the standard.
Flying swallow method: body prone, first lift the head and shoulders back, leave the bed; then use the abdomen as support, leave the bed, back extension of the legs to lift, but not bend the knees, until the shoulders back and both lower limbs lift at the same time.
Intensity: twice a day, 5 to 10 times each time.
Technical requirements: action amplitude in place, insist on at least 1~2 seconds each time, progressive, and valuable to insist.
Third, actively prevent falls and fractures
A study pointed out that the incidence of falls among the elderly aged 65 and above living at home is 20%. There are many risk factors for falls, such as sensory impairment, delayed reaction time, low muscle tone, reduced balance function, reduced vision, etc. Osteoporotic fractures are very harmful, with a high rate of disability and death, and can cause a heavy family, social and economic burden. Therefore, prevention of osteoporotic fractures is better than cure. The following is a list of precautions to reduce the risk of falls.
1. Remove small or rolled carpets, protruding furniture and ribbon objects from the home.
2.Wear low-heeled shoes to get good support for walking.
3.When walking, pay attention to uneven ground, sidewalks, floors and watch out for pets underfoot.
4, pay attention to the maintenance of stairs, install handrails on both sides and clean up debris on the stairs.
5, pay attention to the drugs being taken for any side effects, some drugs may cause an increased risk of falls, such as antihypertensive drugs, sleeping pills, H2-blockers and other drugs.
6, pay attention to physical exercise, increase muscle strength and balance training, help reduce the possibility of falls when walking.
Fourth, appropriate dietary conditioning, effective prevention and treatment of osteoporosis
1.Commonly used ingredients
When the body loses more calcium than it takes in, the bones will decalcify, thus producing or aggravating osteoporosis. Effective prevention and treatment of osteoporosis, a healthy and nutritious diet is essential, plain should eat foods rich in calcium, phosphorus and vitamin D. Several ingredients rich in calcium, phosphorus and vitamins are introduced.
(1) Dairy and soy foods Milk, goat’s milk, various dairy products, beans, soy products, etc.
(2) Seafood: kelp, fish and shrimp, shellfish.
(3) Dried fruits.
(4) vegetables and fruits: amaranth, potherb mustard, parsley, cabbage.
2.Commonly used food therapy prescription
Prevention and treatment of osteoporosis, often using dietary therapy can play a better effect, now introduces several commonly used dietary therapy anti-osteoporosis prescription.
(1) sheep bone soup
Ingredients: 500g fresh sheep bone, 1 pair of sheep kidney.
Method: fresh sheep bones washed and smashed, and cut open and cleaned sheep kidney into the same pot, add water, boil with high heat, skim off the foam, add wine, onion, ginger, salt, turn low heat simmering l ~ 2 hours. When the soup is thick, add monosodium glutamate, five spice powder, you can serve.
Eating method: with meals as soup, with the amount of soup to eat sheep kidney.
Effect: warming kidney yang, strengthen tendons and bones, supplement calcium.
(2) sesame walnut powder
Ingredients: 250g of black sesame, 250g of walnuts, 50g of white sugar.
Preparation: black sesame seeds, dry, fried, and walnuts with the research into a fine powder, add sugar, mix well and bottle equipment.
How to eat: 2 times a day, each time 25g, warm water mix.
Efficacy: nourishing, kidney yin, anti-osteoporosis.
(3) astragalus shrimp skin soup
Ingredients: astragalus 20g, shrimp 50g.
Method: first sliced astragalus, into the pot, add water, decoction 4O minutes, dregs, juice, into the cleaned shrimp, add water and onion, ginger, salt and other seasonings, simmer for 20 minutes, that is.
Eating method: Serve as soup with meals.
Efficacy: to benefit the spleen and kidney, calcium, anti-osteoporosis.
(4) sesame walnut powder
Ingredients: black sesame, walnuts 250g each, sugar 50g
Method: First pick black sesame seeds to remove impurities, dried, fried, fried walnuts, the same research for the end, add sugar, mix well and bottled.
How to eat: l to 2 times a day, 25g each time, warm water.
(5) pork spine soup
Raw materials: pork spine 1, Chinese wolfberry 6g, licorice lOg
Method: Wash and chop the pork spine; 2 Chinese herbs wrapped in gauze, put in a pot with the pork spine, add the right amount of water, stew for 4 hours on low heat.
How to eat: eat in meals, moderate consumption, mainly soup, and can eat meat and wolfberry. Suitable for patients with diabetic osteoporosis.
(6) Xianmao stewed meat
Ingredients: 15g each of Xianmao, cherry, meat (should not use beef).
Method: 2 drugs washed and pounded cloth bag, stewed with meat for 1 to 2 hours.
How to eat: drink soup, 1 to 2 times a day.
Suitable for patients with kidney Yang deficiency type osteoporosis.
(7) pork wolfberry soup
Ingredients: wolfberry 15g, pork appropriate amount
Method: washed separately, pork slices, add water and cook together
How to eat: soup consumption. Suitable for patients with liver and kidney yin deficiency type osteoporosis.
(8) Stir-fried tofu with minced pork and mushrooms
Ingredients: 100g minced meat, 100g mushrooms, 250g tofu, green onion, ginger, cooking wine, soy sauce, cooking oil, salt to taste
Preparation: wash the mushrooms with warm water, cut into small slices and reserve the soup. Cut tofu into one inch square, fry in hot oil until both sides are lightly browned and set aside. Add onion, ginger and meat to the hot frying pan, stir-fry thoroughly, add mushrooms and fried tofu, add wine, mushroom soup, salt and soy sauce and stir-fry well.
How to eat: Eat with meals.
Efficacy: to replenish qi and blood, replenish calcium, suitable for the elderly osteoporosis.
Five, moderate medicine to help prevent osteoporosis
Osteoporosis patients adhere to the exercise, diet and other measures, at the same time, can be used to control the occurrence of osteoporosis auxiliary drugs. Anti-osteoporosis drugs are divided into three categories: nutritional agents, traditional Chinese medicine and Western medicine. We recommend postmenopausal women and older men older than 60 years old to take calcium tablets, vitamin D and other safe and effective nutritional agents. Patients with mild and moderate osteoporosis can be treated with TCM, while patients with severe osteoporosis are treated with Western medicine as the mainstay and TCM as a supplement. What are the anti-osteoporosis drugs in Chinese medicine?
1.Chinese herbal tablets
There are many kinds of Chinese herbal medicines with bone-strengthening effect, such as deer horn gum, eucommia, epimedium, bone marrow, astragalus, dogwood, cuscuta, rehmannia, yam, wolfberry, angelica, cow’s knee, ginseng, atractylodes, licorice, poria, lentils, etc.. Normally, they can be used as soup and tea for health and wellness. But when taking them, you must choose herbs with different flavors and effects according to your own constitution.
Osteoporosis is classified into four types: deficiency of kidney yang, deficiency of kidney yin, deficiency of spleen and blood, and deficiency of qi and blood stasis. If the lumbar spine and knee joints are cold and painful, extension and flexion are unfavorable, the body is cold, the limbs are cold, the spirit is lazy, and the urination is frequent and long, it mostly belongs to the deficiency of kidney yang, so we can use Baji Tian, Epimedium, Yam, Antler Gum, Cuscuta, Gunner’s Root, and Eucommia; if the lumbar spine is sore, the movement is slow, the feet are impotent and weak, tinnitus and deafness, forgetfulness and trance, hot flashes and night sweats, the five hearts are hot and bothered, and the urination is small and dry, it mostly belongs to the deficiency of kidney yin. If the pain around the body, fatigue, weakness, dizziness, dizziness, dullness of the face, bloating and loose stools, mostly belong to the spleen deficiency of blood, can be used party ginseng, astragalus, poria, angelica, lentil, white peony, Chuanxiong, Shu Di Huang, white atractylodes, roasted licorice, etc.; If the pain around the body bones, day light and night heavy, back pain, even stooped back, activity Restricted movement, or deformation of the joints of the extremities. If the face is dull, most of them belong to the evidence of qi deficiency and blood stasis, and can use Gentiana macrophylla, Chuanxiong rhizoma, Niu Knee, Safflower, Angelica sinensis, Qiang Wu, Xiang Shen, Di Long, Bai Shao, etc.
2.Chinese patent medicine
At present, there are many Chinese herbal medicines with the effects of nourishing and tonifying, strengthening tendons and bones, and relieving pain, which have the effect of preventing osteoporosis. Specific medication is recommended to find experts to prescribe for you.