Definition of osteoporosis: Primary osteoporosis is a systemic bone disease characterized by a decrease in bone mass and deterioration of bone microstructure, resulting in increased brittleness of bone and susceptibility to fracture. International Osteoporosis Day is celebrated on October 20 every year. The disease is characterized by bone loss and destruction of bone tissue, which leads to bone fragility and an increased likelihood of fracture.
The first stage is the period of rising bone mass, when bone mass grows continuously after birth and reaches its peak at the age of 30; the second stage is the period of bone metabolism equilibrium, when bone mass is maintained at a relatively stable level around the age of 30-40; and then enters the third stage of bone mass reduction. The smaller the bone peak reached in the rising bone mass period, the more likely osteoporosis will occur. Therefore, prevention should start from adolescence.
I. Exercise factors
1, the stimulation of mechanical exercise load is necessary to promote the increase of bone calcium salt, muscle contraction and diastolic exercise mechanical load will promote the increase of bone calcium salt during the growth period, if the exercise load is not enough will weaken the mechanical stimulation of the bone, resulting in muscle atrophy, reduced bone formation, increased bone resorption, and finally lead to the occurrence of osteoporosis. Primary and secondary school students due to attacking the burden of overload, less activity, long periods of sedentary, etc., so that poor bone growth and development, affecting the formation of peak bone mass in adolescence.
2, different intensity and forms of exercise produce different exercise loads and have different effects on bone density. High-impact sports are those that impose a gravitational load on the bone or require the body to stand to overcome gravity, such as walking, running, gymnastics, weightlifting, basketball, etc.; low-impact sports are those that only overcome resistance or those that do not require standing, such as swimming, rowing, cycling, etc. High-impact projects can lead to an increase in bone density, low-impact sports will not lead to an increase in bone density, but only to prevent further loss of bone mass.
3, for adolescents in the growth period, the intensity of sports can not be too large, otherwise it is easy to lead to early epiphyseal healing, affecting the normal development of height and other morphological indicators. The latest research by American scientists found that jumping is the best way to prevent osteoporosis. Repeated up and down jumping can be done, the venue, time is not limited. In situ single-leg jumping, double-leg jumping or jumping rope can be.
Second, nutritional factors
1, calcium: the occurrence of osteoporosis is mainly related to the calcium deficiency of the body, the direct factor that causes the calcium deficiency of the body is the insufficient intake of dietary calcium. The reasonable daily intake of calcium is 800mg for elementary school students, 1000mg for secondary school students, 800mg for adults and 1000mg for the elderly. milk and dairy products contain a lot of calcium and have a high absorption rate, which is the preferred food for calcium supplementation. For elderly people with hyperlipidemia, skim milk or low-fat milk can be used. Small fish, shrimp, peanuts, walnuts and soybeans that can be eaten with bones also contain more calcium. Daily calcium intake should not exceed 2000mg.
① The precautions of drinking milk.
A, the elderly after drinking too much milk, easy to induce senile cataract. You can use shrimp, shrimp, fish, shellfish, eggs, meat bones, kelp, snails, celery, soy products, sesame, red dates, black fungus and other foods with high calcium content to supplement calcium.
B, chocolate contains oxalic acid, milk and chocolate together, the calcium in the milk is easy to form insoluble precipitates with the oxalic acid in chocolate – calcium oxalate. People not only can not be absorbed, over time, there will be dry hair, diarrhea, calcium deficiency and growth retardation and other phenomena.
C. It is not advisable to drink milk on an empty stomach: If you get up in the morning and drink milk on an empty stomach, the milk will not be fully absorbed by the body and will be discharged along with the empty gastrointestinal tract, resulting in a great waste of calcium sources.
D. Add a cup of yogurt before bed: the body is constantly eliminating old bone tissue, a process that accelerates when people sleep, about 3 a.m. the fastest. Adding a cup of yogurt before bedtime will be a timely source of calcium.
② Factors affecting calcium absorption;
A. Calcium and phosphorus balance: Excessive intake of carbonated beverages, coffee, hamburgers, French fries and other foods containing large amounts of phosphorus will cause an imbalance in the ratio of calcium to phosphorus, and a large amount of calcium will be lost with urine. The intake of calcium is best not to exceed two times the calcium.
B, calcium and magnesium balance: calcium and magnesium ratio of 2:1 when the most conducive to the absorption of calcium utilization. Food containing more magnesium are: nuts (almonds, cashews, peanuts), soy, melon seeds, cereals (rye, millet, barley), seafood (tuna, salmon, mackerel, small shrimp, lobster)
C. Fiber interferes with calcium absorption: too much dietary fiber makes the food pass through the intestine faster, making calcium absorption rate lower.
D, vitamin C to promote calcium absorption: the food containing high calcium with vitamin C and pickle juice, or daily production of navel oranges, grapefruit, oranges, rutabaga, lemon milk to drink, its bioavailability to 12% stronger.
E. Reasonable use of vinegar: when cooking, put some vinegar properly, which is good for the preservation of vitamin C and good for the absorption of calcium in food. Vinegar can make the calcium in fish and ribs dissolve out to facilitate the absorption of calcium.
F. Oxalic acid: Spinach, amaranth, asparagus, parsley and green cauliflower have high oxalic acid content. In the cooking of such dishes can use oxalic acid easily soluble in water, in boiling water quickly scalded, you can remove about 90% of the oxalic acid.
G. Phytic acid: present in the shell of soybeans, wheat and grains, it combines with calcium to form insoluble phytate, reducing the absorption rate of calcium. Germination, fermentation, soaking and other methods can be used to activate the phytolytic enzyme activity, so that it decomposes phytic acid, thereby improving the absorption of calcium.
2, protein: protein can promote the absorption and storage of calcium, is an important raw material for the synthesis of bone matrix, but protein-rich food in the body is acidic, the body can not withstand the rapid changes in the acidity of the blood, so the body uses 2 major alkaline substances sodium and calcium to neutralize. When the body runs out of sodium, it activates calcium in the bones to buffer it. The more protein you consume, the greater the amount of calcium required. Therefore, it is advisable to consume a moderate amount of protein foods, and the daily intake of protein for adults should be 1.2 g/kg body weight. It is not advisable to pursue a high-protein diet.
3, salt: eating salt can lead to osteoporosis is that the body’s treatment of excess salt is often eliminated from the body, the main sodium contained in salt, the excretion process always pulls calcium excretion together. Therefore, the result of a high-salt diet actually leads to faster calcium loss. It is advisable to have a low-salt diet, do not exceed 5 grams of salt intake per day.
4, other: multivitamins (such as vitamin A, C, D, K) and minerals (manganese, magnesium, copper, zinc). Milk, eggs, fish and animal liver are rich in vitamin A; dark vegetables, fruits and potatoes are rich in carotene, which can be converted into vitamin A in the body; fresh fruits and vegetables are rich in vitamin C.
Three, lifestyle
1, smoking: smoking affects the formation of peak bone density, because the vast majority of smokers from adolescence, when it is the peak bone density formation period. Smokers have a certain degree of bone loss in the femoral neck, ribs and vertebrae, and this harm is often manifested in late middle age and old age.
2, drinking: ethanol into the body, and other inorganic or some organic substances can be chemically reacted to produce some new substances. These new substances will accelerate the loss of bone mass, leading to osteoporosis.
3, diet: people on a diet usually do not dare to drink milk, favor a vegetarian diet, nutritionally irrational, resulting in insufficient calcium intake in the body. On the other hand, the amount of estrogen tends to decrease with the reduction of fat. Estrogen levels fall for a long time, will accelerate the loss of calcium bones.
4, pay attention to the science of drinking tea, because the increase in tannic acid in tea will affect the absorption of protein, iron, vitamins and carcinogenic effects. Therefore, it is not advisable to drink strong tea and overnight tea, tea water 80 ℃ is better, when taking medicine without tea to send medicine.
5, it is advisable to maintain the correct sitting, standing and walking posture, exercise balance. It is not advisable to bend over, arch your back or lift heavy objects to avoid falling.
6. Wear comfortable, loose clothing and shoes.
7. Do not abuse painkillers and hormonal drugs.
8. Regularly go to the hospital for bone density examination. If the bone density decreases and low back and joint pain occurs, timely medication should be given.