In life, we often see some older people hunched over, getting shorter in height; some people often feel pain inside the bones, and some people gently slip and fall, may lead to fractures, and even cough hard, you may “cough” a few broken ribs …… these are These may be the trouble brought about by osteoporosis. According to expert estimates, the prevalence of osteoporosis in China’s population over the age of 60 is about 50% for women and 20% for men. According to statistics, the incidence of fracture in China’s elderly is 6.3%-24.4%, women are more likely to get osteoporosis than men, especially the elderly women of advanced age (80 years old or above).
1. Osteoporosis is a pathological condition in which bone resorption (loss) exceeds bone formation and leads to brittle bones that break easily. It can be said that osteoporosis is a natural degenerative disease of middle age that exists in anyone, because a person’s bones at age 50 are certainly not as hard as they were at age 40.
The incidence of osteoporosis increases with age. after the age of 40, due to the gradual decline of gastrointestinal and liver and kidney functions, the absorption of calcium decreases while the loss increases, and the calcium in the body is in negative balance. after the age of 45, the annual bone decalcification rate is 3%. Fractures are likely to occur when bone loss is generally 20% or more, and vertebrae, hip and forearm bones are the most vulnerable sites for fractures in patients with osteoporosis. The hip fracture is the most dangerous for the elderly, and sometimes it may even be life-threatening.
2. Regular bone mineral density measurement.
The early stage of osteoporosis is often a quiet process, and when a fracture occurs, it is already a serious stage. Bone density should be measured once a year after the age of 45 for women and 50 for men. Postmenopausal women, those with a family history of osteoporosis and those who have experienced fractures and other high-risk groups should especially have their bones tested regularly for early detection of osteoporosis and evaluation of fracture risk. When you have the following symptoms, you should immediately go to the hospital for examination and treatment.
(1) A thin body mass.
(2) Heavy intake of coffee, tea, improper dieting for weight loss.
(3) Low physical activity and prolonged sitting in office.
(4) Inadequate intake of calcium and vitamin D, non-consumption of milk and other dairy products, teenage gray hair.
(5) People who have early menstruation, early menopause before the age of 40, menopausal women.
(6) Those who have had their ovaries, uterus, stomach or small intestine removed.
(7) People with too light or high protein diet, addicted to smoking and alcohol.
(8) Those with age-related fractures in the family
(9) Long-term use of steroid hormone drugs, patients with diabetes, hyperthyroidism and other diseases.
3, menopause estrogen deficiency prone to osteoporosis
After women enter menopause (the average age is about 49 years old), the biggest physiological change is the decline of ovarian function, estrogen deficiency and menopause. One of the consequences of estrogen reduction is the massive loss of calcium in women’s bones, women in China exercise relatively little, do not drink much milk, calcium intake and absorption in food is insufficient, 3 to 5 years after menopause, the average annual loss of 2.5% of calcium, thus triggering osteoporosis.
4, calcium supplementation.
The recommended dose in China is 800 mg per day for adults, and many people can get it by eating calcium-rich foods in their daily diet, without necessarily taking additional calcium supplements. However, for menopausal women, pregnant women, adolescent children, the elderly, patients taking hormone drugs, diabetes, hyperthyroidism and other diseases, calcium supplements should be appropriately supplemented under the guidance of a doctor. It is better to choose those preparations with higher calcium content, relatively speaking, synthetic calcium is safer and calcium in ionic state is more easily absorbed. Because calcium is better absorbed in an environment with stomach acid secretion, calcium tablets are best taken together with food.
5.Supplementation of VD is an important method to prevent osteoporosis.
(1) The easiest and most affordable way is to get sunlight. The most important thing is that you can get enough vitamin D. Of course, the premise is that 15% of your skin is exposed to the sun. Vitamin D can increase the absorption of calcium in the small intestine is conducive to the deposition of bone calcium, lumbar disc herniation, is an essential substance for bone growth and development. People with 30 minutes of light per day can generate the right amount of vitamin D. For people with insufficient sunlight exposure, they should ensure that their diet is rich in vitamin D foods. Foods containing vitamin D include: liver, fish oil, etc.
(2) Ensure adequate intake of calcium and vitamin D: Food is the best natural source of calcium. Milk and yogurt have the highest calcium content, and the following foods also contain high amounts of calcium: green leafy vegetables, shellfish, fish, nuts, and tofu. If you are unable to consume dairy products, then calcium supplements can make up for the lack of calcium in your food.
(3) Calcium citrate and calcium gluconate contain much smaller but more easily absorbed calcium elements. Drink 6-8 glasses of water/day when taking calcium supplements. Calcium carbonate has the highest effective calcium content, but it is more difficult for the body to absorb. Taking calcium carbonate with meals can improve the absorption of calcium.
6, from childhood, we should pay attention to the intake of calcium in the diet, eat more calcium-rich foods such as milk, tofu, shrimp skin, nori, etc.. In infancy, adolescence appropriate calcium supplements. Vitamin D is necessary for the absorption of calcium in the body, some children are obviously taking calcium supplements, but when they are examined, they are still deficient in calcium, mainly because they are not taking vitamin D. Vitamin D can be activated in the body through sunlight, and it can also be obtained through proper supplementation of cod liver oil.
7, the best calcium supplement food is milk
The best calcium supplement is milk. before the age of 35, bone metabolism is very vigorous, the calcium intake is quickly absorbed into the bones and precipitated, the bones are generated rapidly, the bone calcium content is high, and the bones are the strongest. after the age of 35, bone loss will gradually be greater than bone formation, and the amount of calcium in the body will decrease year by year. If you let your bones store maximum calcium before the age of 35, you can lay a good foundation for slowing down the rate of bone loss after middle age. A glass of milk (both milk and yogurt) per person per day can help with bone health. It is also okay to take some calcium supplements (regular, state-approved). Especially many people who are not used to drinking milk can switch to drinking yogurt or other dairy products.
8, eat more calcium-rich food: such as fish contains more calcium, sardines 100 grams contains about 220 mg of calcium; dried shrimp with skin 100 grams contains 200 mg of calcium; water tofu contains 145 mg of calcium 100 grams; frozen tofu in up to 590 mg 100 grams; dried nori in 290 mg 100 grams, dried lamb’s quarters in calcium up to 1400 mg 100 grams, radish leaves also have 210 mg 100 g.
9, moderate exercise to prevent bone loss.
Appropriate aerobic exercise such as running, jumping rope, etc., through muscle stretching to stimulate the bones to enhance bone quality and density. And this lifestyle should always be adhered to in order to minimize bone loss and reduce the incidence of osteoporosis.
Adhere to daily outdoor physical exercise, such as walking, jogging and aerobic exercise. Both can promote the production of vitamin D in the body, promote the absorption of calcium, and can increase the load on the muscles and enhance the protective effect of muscles on bones and joints.
People in the weight-bearing activity state can make calcium effectively absorbed in the bone tissue. Calcium deficient people often participate in the right amount of exercise, such as running, climbing, up and down the stairs, etc., so that the bones “weight-bearing”, in order to help prevent osteoporosis, improve the effect of calcium supplementation.
The most recommended exercise for the elderly is taijiquan.
10.Adopt a good lifestyle
Smoking, alcoholism, high salt diet, drinking a lot of coffee, too little activity or excessive exercise are all risk factors for osteoporosis and should be avoided as much as possible.
Quit smoking: smokers generally weigh less than non-smokers, which puts them at increased risk, in addition to reduced calcium absorption and bone necrosis. Smoking women will be early menopause, and smoking will reduce estrogen levels, smoking will also reduce the effectiveness of postmenopausal estrogen replacement therapy for women with osteonecrosis.
11, drug treatment.
(1) calcium preparations are one of the more certain drugs for the treatment of osteoporosis in terms of efficacy and safety. Clinically used drugs in this category are Cathlis-D once daily; Calcium D 600mg once daily; other drugs such as LELI, Calcium gluconate, Longchang Calcium + D, Jindal Calcium, Giant Calcium, Super Micro Calcium, Yidra, etc.
(2) Vitamin D drugs, as essential nutrients and hormones, play an important role in maintaining the balance of calcium and phosphorus metabolism in the body, and have been used as first-line drugs for the prevention and treatment of osteoporosis. It should be noted that vitamin D is a hormonally active substance with a long metabolic half-life in the body, and can accumulate in body fat and become toxic. Therefore, vitamin D should be taken in accordance with medical advice and in appropriate amounts. Clinically used Alfa D3, 0.5~1ug once a day; Rocalciferol 0.25ug daily; Menggwang 0.5ug daily.
(3) Chinese medicine is commonly used in this category of drugs, such as calcium true pearl, calcium gum, calcium Zhenmu, osteoporosis granules, three flowers joint bone, bone healing capsule, etc.
(4) Diphosphonates have become one of the main drugs used to prevent and treat osteoclastic bone resorption-based metabolic bone diseases and high-conversion osteoporosis (mainly bone resorption). Clinically used drugs in this category are Bondrin tablets, 200 mg each time, twice daily, between meals; bone phosphonate tablets, 400 mg, 2-3 times daily, on an empty stomach, for a course of 6 months; etidron tablets, 0.2 g, twice daily.
(5) Fluoride is a powerful natural stimulant of bone formation, which can significantly increase bone density and restore the bone density of osteoporosis patients to the level of normal people under certain conditions. Clinically used drugs of this class Tylenol 150~200mg once a day.
(6) Hormone therapy, also a drug treatment method, is particularly effective in the treatment of osteoporosis in postmenopausal women. Clinical studies have shown that estrogen can prevent further loss of bone mineral content after menopause and reduce the incidence of osteoporotic fractures. However, long-term heavy estrogen use may lead to breast pain, vaginal bleeding, and an increased risk of breast and endometrial cancer. Clinically used drugs in this category include Neil estrogen tablets (Verilen) and Levi’s tablets.
(7) Psychotherapy has long been underappreciated. In recent years, people gradually realize that the development and prognosis of various diseases are closely related to people’s psychological state. People with open-minded and peaceful temperament have less morbidity, faster improvement and longer life expectancy. Therefore, the regulation of psychology is very important.
12, for the treatment of osteoporosis patients, one is to supplement the “raw materials” – calcium and vitamin D; the second is to take drugs to inhibit bone resorption and promote bone reconstruction; the third is a combination of Chinese and Western medicine, drink some kidney tonic dense bone soup (Note: the traditional bone soup is rich in fat, it is not very beneficial to patients with osteoporosis, especially fresh fractures), and take some Chinese medicines that promote bone regeneration. Hormone replacement therapy is still controversial.
After a fracture occurs, it is necessary to take estrogen replacement therapy, calcitonin or osteoclast inhibition drugs and other anti-osteoporosis treatment under the guidance of a doctor; it is advisable to move as early as possible after fracture surgery to avoid losing more bone mass in bed for a long time.
13. Less salt = calcium supplementation.
The intake of salt in the diet is the main determinant of the amount of calcium excretion, the more salt intake, the more calcium the body excretes. Reducing salt intake can reduce the loss of calcium, which is equivalent to giving the body a calcium supplement. British scientists also put forward the “less salt for calcium” argument. Taste light, eat less salt, is one of the ways to prevent osteoporosis, is also an important way to supplement calcium for osteoporosis patients.
14, fish scale soup can prevent osteoporosis.
Fish scales are actually a special health food that can prevent cardiovascular and osteoporosis diseases. In addition, fish scales are rich in protein, fat and many vitamins, and also contain iron, zinc, calcium and other micronutrients, of which calcium and phosphorus are very high, which can prevent osteoporosis and fractures. Cooking method.
Scrape off the fish scales, rinse and drain them with water, put them into the pressure cooker and add the right amount of vinegar (to remove the fishy smell). Add 500g of fish scales to 800g of water and cook on high heat for 10 minutes, then switch to civil heat for 20 minutes and remove from heat. Open the pot and fish out the curled up scales and miscellaneous scraps, pour the liquid into a container and condense it into a gelatinous form. Put a little oil in the pot, pop the pot with sliced ginger, yellow wine and green onion, add the right amount of water, cut the fish scale jelly into pieces and put it into the pot and boil again, add seasoning and serve.