A. 11 tips for osteoporosis prevention and treatment.
1, osteoporosis is a chronic disease that can be prevented and treated.
2, people of all ages should pay attention to the prevention of osteoporosis, infants and young people’s lifestyles are closely linked to the occurrence of osteoporosis in adulthood.
3, a balanced diet rich in calcium, low salt and moderate protein is beneficial to the prevention of osteoporosis.
4.Smoking increases the risk of fracture in both men and women.
5. Do not drink alcohol in excess. Daily alcohol consumption should be limited to the standard beer 570ml, white wine 60ml, wine 240ml or aperitif 120ml.
6, walking or running, etc. can play a role in improving bone strength.
7, an average of at least 20 minutes of sunlight per day. Adequate light will play a very critical role in the production of vitamin D and calcium absorption.
8, weight-bearing exercise can allow the body to obtain and maintain maximum bone strength.
9. Prevent falls. More than 90% of fractures in the elderly are caused by falls.
10.High-risk groups should go to regular hospitals for osteoporosis testing and early diagnosis as soon as possible.
11.Compared with no treatment, it is not too late to start treatment at any stage of osteoporosis, but early diagnosis and early treatment will greatly benefit.
II. Key points of knowledge
1.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.
2. Hazards 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. Mortality due to various complications reaches 20-25% within the first year after hip fracture. More than 50% of survivors will have varying degrees of disability.
The direct financial burden of an osteoporotic hip fracture patient is RMB 32,776 per year. The direct economic burden of osteoporotic hip fracture in China is RMB 108 billion per year.
3. Causes of the occurrence of osteoporosis.
Osteoporosis is influenced by 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.
4.People at risk 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 body weight; low sex hormones; smoking; excessive alcohol or coffee consumption; low physical activity; calcium and/or vitamin D deficiency in the diet (low light or low intake); diseases affecting bone metabolism; application of drugs affecting bone metabolism.
5. Prevention of osteoporosis.
Osteoporosis can be prevented and treated. People of all ages should pay attention to the prevention of osteoporosis, infants and young people’s lifestyles are closely linked to the occurrence of osteoporosis. The mineral content of the human skeleton reaches its highest level in the 30s, which is medically known as peak bone mass. The higher the peak bone mass, the greater the “bone mineral bank” reserve in the human 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 amount of 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 limited 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 critical 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 also increase the chances of osteoporosis in women. The usual lack of outdoor light, and go out and put on thick sunscreen or use a sunshade, will affect the body’s vitamin D synthesis.