I. 11 tips for the prevention and treatment of osteoporosis.
(a) Osteoporosis is a chronic disease that can be prevented and treated.
(2) People of all ages should pay attention to the prevention of osteoporosis, and the lifestyles of infants and young people are closely related to the occurrence of osteoporosis in adulthood.
(3) A balanced diet rich in calcium, low in salt and moderate in protein is beneficial in the prevention of osteoporosis.
(d) Smoking increases the risk of fracture in both men and women.
(v) Do not drink alcohol in excess. Daily alcohol consumption should be limited to the standard 570 ml of beer, 60 ml of white wine, 240 ml of wine or 120 ml of aperitif.
(vi) Walking or running can help to improve bone strength.
(vii) An average of at least 20 minutes of sunlight per day. Adequate exposure to light is critical for vitamin D production and calcium absorption.
(viii) Weight-bearing exercise allows the body to achieve and maintain maximum bone strength.
(ix) Fall prevention. More than 90% of fractures in the elderly are caused by falls.
(j) People at high risk should go to a regular hospital for osteoporosis testing and early diagnosis.
(xi) It is not too late to start treatment at any stage of osteoporosis as opposed to no treatment, but early diagnosis and early treatment will greatly benefit.
II. Key points of knowledge
(I) What is osteoporosis?
Osteoporosis is the most common bone disease in middle-aged and elderly people.
Osteoporosis is a systemic disease, which is mainly characterized by low bone mineral content, destruction of bone structure, reduced bone strength, and susceptibility to fracture.
Pain, hunchback, reduced height and fractures are characteristic manifestations of osteoporosis. However, there are many patients with osteoporosis who often do not experience any significant sensation in the early stages of the disease.
Osteoporotic fractures are fragility fractures that usually occur after daily weight bearing, activity, bending and falls.
Fractures are a direct consequence of osteoporosis, affecting body function in mild cases and causing disability or even death in severe cases. The common fracture sites are the low back, hip and arm.
(B) The dangers of osteoporosis.
Osteoporosis is the fourth most common chronic disease and the most common bone disease in middle-aged and elderly people.
Osteoporosis is known as the silent killer. Fractures are a serious consequence of osteoporosis and are often the first symptom and reason for consultation in some patients with osteoporosis. The mortality rate due to various complications in the first year after hip fracture reaches 20-25%. More than 50% of survivors have varying degrees of disability.
The direct financial burden for a patient with osteoporotic hip fracture is RMB 32,776 per year. The direct economic burden of osteoporotic hip fracture in China is RMB 10.8 billion per year.
(iii) The etiology of osteoporosis.
Osteoporosis is influenced by both congenital and acquired factors. Congenital factors refer to race, gender, age and family history; acquired factors include drugs, diseases, nutrition and lifestyle. Old age, female menopause, and male hypogonadism are all causes of osteoporosis.
(D) High-risk groups of osteoporosis.
People with the following factors are at high risk for osteoporosis: old age; female menopause; maternal family history (especially family history of hip fracture); low weight; low sex hormones; smoking; excessive alcohol or coffee consumption; low physical activity; calcium and/or vitamin D deficiency in the diet (low light exposure or low intake); diseases affecting bone metabolism; application of drugs affecting bone metabolism.
(E) Prevention of osteoporosis. Osteoporosis can be prevented and treated.
All ages of people should pay attention to the prevention of osteoporosis, infants and young people’s lifestyles are closely related to the occurrence of osteoporosis.
The mineral content of the human skeleton reaches its highest level in the 30s, which is known medically as peak bone mass. The higher the peak bone mass, the greater the “bone mineral bank” reserves in the body, and the more delayed and less severe the onset of osteoporosis in old age.
Active improvement of diet and lifestyle and adherence to calcium and vitamin D supplementation in old age can prevent or reduce osteoporosis.
Balanced diet: increase the intake of calcium and moderate protein in the diet and low salt diet. Calcium intake has an irreplaceable role in the prevention of osteoporosis. Smoking, alcohol abuse, excessive intake of caffeine and high phosphorus beverages increase the risk of osteoporosis.
Moderate exercise: human bone tissue is a kind of living tissue, and the activity of muscles in human exercise will keep stimulating bone tissue and make bones stronger. Exercise also helps to enhance the body’s responsiveness, improve balance function and reduce the risk of falls. This makes osteoporosis less likely to occur.
Increase sun exposure: The Chinese diet contains very little vitamin D. A large amount of vitamin D3 is synthesized by exposure of the skin to ultraviolet light from the sun. Regular exposure to sunlight plays a key role in vitamin D production and calcium absorption. The average normal person receives at least 20 minutes of sunlight per day.
Tip: Sunscreen and umbrellas can also increase the chance of osteoporosis in women. The lack of outdoor light and the need to wear thick sunscreen or umbrellas will affect the synthesis of vitamin D in the body.
(F) Early diagnosis and standardized treatment to reduce the harm.
It is better to start treatment at any stage of osteoporosis than not to treat it. Early formal examination and standardized medication can minimize the risk of fracture, relieve bone pain and other symptoms, and improve the quality of life.
Prevention and treatment of osteoporosis need to be carried out under the guidance of a physician, and the prevention and treatment strategy includes two parts: basic measures and medication.
Basic measures include lifestyle modification and basic bone health supplements. Lifestyle modifications include a balanced diet rich in calcium, low in salt and moderate in protein, appropriate outdoor exercise, avoidance of smoking and alcohol abuse, careful use of drugs that affect bone metabolism, and various measures to prevent falls. Basic bone health supplements include calcium and vitamin D.
Medications include anti-bone resorption drugs, drugs that promote bone formation, and some drugs with multiple mechanisms. They must be applied under the supervision of a physician.
(vii) Self-testing for people at high risk for osteoporosis.
Tip: People at high risk should go to regular hospitals for osteoporosis testing as early as possible to achieve early diagnosis, prevention and treatment.
The following questions can help in the self-testing of osteoporosis high-risk conditions, and those who answer “yes” to any of the questions are at high risk and should be seen at an osteoporosis specialist clinic.
1. Have you ever injured your bones due to a minor bump or fall?
Have you been taking hormonal drugs for more than 3 months in a row?
3.Have you lost 3 cm of height compared to your youth?
4.Do you often drink alcohol excessively? (2 times a day or 1-2 days a week without alcohol)
5.Do you smoke more than 20 cigarettes a day?
6.Do you often have diarrhea? (caused by celiac disease or enteritis)
7.Have your parents ever had a hip fracture from a minor bump or fall?
8.Ms. answer: Did you go through menopause before the age of 45?
9. Have you ever had no menstruation for more than 12 months in a row (except during pregnancy)?
10. Men: Do you suffer from impotence or lack of sexual desire?
Hint: Older, lower weight women need to pay particular attention to osteoporosis, doctors often use the term “skinny old lady” to describe such high-risk groups. In addition, lack of exercise, lack of light for young people is also a risk factor for osteoporosis.