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, quit bad habits
1, balanced diet, reasonable nutrition. Bone metabolism requires dietary supplements, and a balanced diet can provide more nutrition 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, have a role in the prevention and treatment of osteoporosis. The source of vitamin D in the body is mainly synthesized by the skin and food intake. Under the condition of sufficient sunlight, the skin can synthesize enough vitamin D for physiological needs after exposing the face and forearm for 30 min. Therefore, appropriate outdoor activities can reduce the unnecessary intake of vitamin D supplements.
3. Smoking and alcohol consumption 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, we should try to quit smoking, limit alcohol, reduce the intake of coffee, strong tea, carbonated beverages, and avoid the above-mentioned bad habits.
4, acidic body is an important cause of calcium loss, osteoporosis, human body alkaline environment is to prevent and relieve osteoporosis. Such as singing karaoke all night, playing mahjong, sleepless nights and other life irregularities, 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 increase peak bone mass, reduce bone loss in postmenopausal women, increase balance and self-confidence in the elderly, and help to prevent falls. Here are a few recommended ways to exercise and participate in sports and exercise 3-5 times a week, no less than 3 times.
1.Walking.
Intensity: 2-3 laps (400 m per lap) each time, 80-90 steps/min.
Technical requirements: head up, chest up, straight waist, limbs swing freely, the 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 stirrups and lumbar spine feeling of force.
3, gymnastics.
Cervical spine exercise methods: with 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, hands lift the tripod, 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 head up, stretch back 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 min each time
Technical requirements: the movement direction is accurate, the amplitude is in place, the active muscles are clear, and the attention is focused on the part being exercised.
4.Taijiquan.
The 24 simplified taijiquan and taiji pushing hands training, to late mainly for taiji pushing hands training.
Intensity: each training time is l5 ~ 20 min.
Technical requirements: the main control of the center of gravity of the locomotor balance, the movement of the waist as the axis, waist as the main, 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: 5-10 times twice a day.
Technical requirements: action amplitude in place, insist on at least 1-2 seconds each time, progressive, valuable to insist.
Third, actively prevent falls and fractures from occurring
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 care, effective prevention and treatment of osteoporosis
(A) common ingredients
When the body loses more calcium than it takes in, the bones will decalcify, thus producing or aggravating osteoporosis. To effectively prevent and treat osteoporosis, a healthy and nutritious diet is essential, and foods rich in calcium, phosphorus and vitamin D should be consumed in general. Now introduce several ingredients rich in calcium, phosphorus and vitamins.
1, milk, soy food 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, cilantro, cabbage
(B) commonly used food therapy formula
Prevention and treatment of osteoporosis, often using dietary therapy can play a better effect, is introduced several commonly used dietary therapy anti-osteoporosis prescription.
1.Sheep bone soup
Raw materials: fresh sheep bone 500g, sheep kidney 1 pair.
Method: the fresh sheep bones washed and smashed, and cut open and clean 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 in the right amount, you can serve.
Eating method: with meals as soup, with the amount of soup to eat sheep kidney.
Efficacy: warm kidney Yang, strengthen the muscles and bones, supplement calcium.
2, sesame walnut powder
Ingredients: 250g black sesame, 250g walnuts, 50g sugar.
Method: black sesame seeds to pick out impurities, dried, fried, and walnuts with the research into fine, 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: spleen and kidney, calcium, anti-osteoporosis.
4, sesame walnut powder.
Ingredients: black sesame, walnuts 250g each, sugar 50g
Method: first black sesame seeds picked impurities, dried, fried, fried walnuts, together with the research for the end, add sugar, mix well and then bottled.
How to eat: l-2 times a day, 25g each time, warm water.
5, pork spine soup.
Ingredients: pork spine 1, Chinese wolfberry 6g, licorice lOg
Method: Pork spine washed and chopped; 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.
Eating method; divided into meals, moderate consumption, to drink soup, and can eat meat and wolfberry. Suitable for patients with diabetic osteoporosis.
6, Xianmao stewed meat
Raw material: Xianmao, gold cherry each 15g, meat appropriate amount (should not use beef).
Method: 2 drugs washed and pounded cloth bag, stewed with meat 1 to 2 hours.
How to eat: drink soup, 1-2 times a day.
Suitable for patients with kidney Yang deficiency type osteoporosis.
7, pork and wolfberry soup
Ingredients: wolfberry 15g, pork appropriate amount
Method: washed separately, pork slices, add water to cook together
How to eat: soup consumption. For patients with liver and kidney yin deficiency type osteoporosis.
8, minced pork and mushrooms fried tofu
Ingredients: 100 grams of minced meat, 100 grams of mushrooms, 250 grams of tofu, green onion, ginger, wine, soy sauce, cooking oil, salt to taste
Method: wash the mushrooms with warm water, cut into small slices and reserve the soup. Cut tofu into one inch square cubes, 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 suggest that postmenopausal women and older men older than 60 years old can take safe and effective nutritional agents such as calcium tablets and vitamin D. 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 effects, such as deer horn gum, eucommia, epimedium, bone marrow, astragalus, dogwood, cuscuta, rehmannia, yam, Chinese wolfberry, angelica, cow’s knee, ginseng, atractylodes, licorice, poria, lentils, etc. They can be used as soup, tea, 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 form is cold, the limbs are cold, the spirit is lazy, and the urination is frequent and long, it is mostly kidney yang deficiency, so use Baji Tian, Epimedium, Yam, Antler Gum, Semen Cuscutae, Gunner’s Root, Eucommia, etc.; 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 is mostly kidney yin deficiency. Restricted movement, or deformation of the joints of the limbs. 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 Fu, Di Long, Bai Shao, etc.
2.Chinese patent medicine
At present, there are many Chinese herbal medicines with nourishing and tonifying effects, strengthening tendons and bones, and relieving pain, all of which have the effect of preventing osteoporosis. Patients with spleen deficiency and blood deficiency can use Longmu Zhuangbone Punch, Jianbu Hu Qianwan, and Gengnian Le; patients with liver and kidney deficiency can use Guajia Nourishing Yin Tablet and Gengnian Le; patients with Qi deficiency and blood stasis can use Duzhong Hubone Pill and Xianling Bone Depot Capsule.
Sixth, learn massage and massage, health care to prevent osteoporosis
Massage points and massage therapy can relieve the pain caused by osteoporosis, long-term application can receive better health care and anti-aging effect. Here are a few simple and easy to learn massage and massage techniques.
Massage techniques.
1, prone position.
① thumbs of both hands from top to bottom to push and knead the crest points on both sides of the crest 2-3 times.
② one finger meditation pushing the liver, spleen, kidney Yu 2 minutes.
③ rubbing the lumbosacral region horizontally for 3 minutes and pinching the lumbar region 3 times.
④ from the back to the feet along the bladder meridian to apply the rolling method for 5 minutes, take the bilateral calves 3- 5 times; ⑤ thumb rubbing bilateral Yongquan points 50 times, and then with the rubbing method for 1 minute.
2. Supine position.
① vibrating the lower abdomen for 8 minutes.
② pressing and rubbing Shen Que and Zhong Gui for 50 times each.
③ pushing Qihai, Dantian, Guangyuan and Tianshu with one finger meditation for a total of 1-2 minutes.
④ pressing and rubbing the bilateral feet Sanli, Yinlingquan, Sanyinjiao and Neiguan points for 5-10 times each.
3. Seated position.
① pressing and rubbing or moistening Baihui and Sishencong for 1 minute.
② combing the head with five fingers from the front to the back of the hairline 5 times, followed by pointing and pressing the head dimension, Shenting, Linobu, back occiput, Fengfu and Fengchi 3 times each; ③ patting the back of the Governor’s Vessel with a false palm 3 to 5 times.