Some time ago, Granny Li (pseudonym), who was over 80 years old, was caught by the door when she was taking the elevator, causing pain in her lower back and lower limbs and unable to walk normally. After going to the hospital for examination, she was diagnosed with a lumbar vertebral compression fracture, and the doctor recommended bed rest to observe the situation.

Mr. Li’s family was worried and took her to a tertiary hospital for treatment. After a series of examinations, considering that Granny Li was older, Director Zhou Guoping of the Rehabilitation Department also suggested conservative treatment.

Mr. Li’s family said that as she got older, she became more and more The more picky eaters, the three meals a day almost only eat porridge and pickles, and rarely eat other things. The reason why her condition is so serious now may be related to severe osteoporosis.

I. The older you get, the looser your bones are? It’s true

Osteoporosis is a common disease characterized by low bone mass, damage to the microstructure of bone tissue, and increased bone fragility. Patients are prone to fractures. Osteoporosis can weaken bones, and besides falling, bending over, sneezing, etc.can also lead to fractures.

As we age, we lose bone mass.

When you’re young, your body builds bone faster than it loses it. Bone mass peaks around age 35, and after about 10 years, more bone is lost than is formed , Bone mass continues to decrease, and if there is no timely intervention, osteoporosis may occur.

The danger of osteoporosis is not just fractures, it has become an elderly personOne of the leading causes of disability and death. Epidemiological surveys show that the incidence of osteoporosis among people over 65 years old in my country is 32%, and the incidence rate of women is higher than that of men, which is 51.6%.

Second, the harm may be fatal

Director Zhang Wenhong of Huashan Hospital Affiliated to Fudan University pointed out that the awareness rate of osteoporosis is very low, exceeding 90% of patients do not know they have osteoporosis. Osteoporosis, as a common chronic disease of the elderly, can be very troublesome once it occurs.

Clinically, many elderly people suffer fractures due to osteoporosis and minor injuries, which are very difficult to heal.not only serious Reduce the quality of life, affect life expectancy, and bring about a lot of medical costs.

The most serious complication of osteoporosis is< span>Osteoporotic fractures, commonly found in the spine, hip, and wrist. After a fracture occurs, the patient’s life can undergo great changes, including long-term pain tolerance, long-term rehabilitation, and in severe cases, disability, loss of self-care ability, and greatly reduced quality of life.

Among them, hip fractures are the most dangerous and are called “the last fracture in my life” strong>. According to the survey, about 20% of the patients died of various comorbidities within 1 year after hip fracture. The older the patient, the higher the risk of death. Of the surviving patients, about 40% were unable to walk independently, and most patients required care.

Third, if you don’t want your bones to become loose, you should eat less of 3 kinds of foods

It is often said that “disease comes from the mouth”, and osteoporosis is also closely related to diet , both the elderly and the young, if you want to reduce bone loss and prevent osteoporosis, the following 3 foods should be eaten as little as possible.

1. Carbonated drinks

Most carbonated drinks are relatively high in phosphoric acid, while The body’s calcium and phosphorus levels have a major impact on bone. Regular consumption of carbonated beverages can easily lead to excessive intake of phosphoric acid, decreased calcium absorption, and gradually change the structure of bones, eventually leading to bone loss and increasing the risk of osteoporosis.

2. Alcohol

Alcohol is a carcinogen and can damage the body in many ways . Alcohol (ethanol) is a gonadal toxin, and excessive intake can lead to hypogonadism, reducing the secretion of sex hormones, resulting in decreased bone formation and increased bone loss.

At the same time, alcohol damages the liver greatly. Regular drinking can damage liver cells, reduce the synthesis of vitamin D3, and affect the normal absorption and utilization of calcium and phosphorus.

3. High salt food< /p>

The human body’s sodium ions are mainly excreted through urine. If you eat too salty, the excreted sodium ions will increase, and The loss of calcium ions will also increase< /span>, the risk of osteoporosis increases. It is recommended that the daily intake of salt per person be controlled within 6g, and high-salt diets should be avoided.

Fourth, do 3 things well, and your bones will be stronger

The “Guide for Osteoporosis Patients” points out that if you want to keep your bones healthy, you can start from life. Start with multiple aspects and do 3 things well.

1. Eat a balanced diet

Eat a balanced diet with reasonable supplements of calcium, phosphorus, Magnesium, vitamin D, protein and other nutrients, lean meat, fish, vegetables and fruits should be consumed in moderation, try to keep the taste light and avoid excessive salt intake.

2. Do 3 more types of exercise

The British Journal of Sports Medicine recommends that patients with osteoporosis should do 3 more types of exercise to promote bone strength:

• < strong>Resistance and impact exercisesuch as jogging, lifting dumbbells, jumping, etc.;
• improves Strength and balance exercises,such as tai chi, dance, yoga;
• spine stretches,For example, various common stretches.

It is recommended to exercise 3 to 5 days a week, gradually and gradually increase the intensity to avoid sedentary activities.

3. Quit smoking and limit alcohol

The harm of cigarettes and alcohol to the body goes without saying Yu, in addition to osteoporosis, heart disease, cancer and other diseases are related to heavy smoking and excessive drinking, it is best to quit smoking and limit alcohol.

Osteoporosis is called “silent killer”, we must not ignore it, No matter who it is, developing good living and eating habits is far away from osteoporosis. If you find that you or your family members have related symptoms, you should seek medical attention in time without delay.

# Yao Zero Zero Plan#

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