In life, it is common for middle-aged and elderly women to develop bone after falling. This is because middle-aged and elderly women are prone to osteoporosis. Studies have shown that two-thirds of women over the age of 80 suffer from osteoporosis, and in the early stages of osteoporosis, patients generally have no obvious clinical symptoms. There is currently no cure for osteoporosis, and the emphasis is on early prevention.
Osteoporosis is a disease characterized by low bone mass and destruction of the microstructure of bone tissue, leading to increased bone fragility and susceptibility to fractures. Osteoporosis is a pathological phenomenon that occurs in the aging process of the human body. It can be called an “invisible killer” and will bring a heavy burden to patients, families and society.
Bone mass changes in three stages during life:
< strong>The first stage is from childhood to age 30
Bone formation leads to increased bone mass and peak bone mass. Factors that influence the establishment of peak bone mass are gender, ethnicity, genetics, physical activity, and nutrition (especially protein and calcium).
Second Stage: Between Ages 30 and 50
Bone mass increases with declines slowly with age and occurs at the same rate in both sexes.
The third stage: after age 50
A period of rapid bone loss, In women in particular, bone mass decreases by 1-1.5% per year due to a relatively sudden estrogen deficiency due to decreased ovarian production (during the first few years after menopause, i.e. between the ages of 50 and 60) Deficiency of estrogen can lead to bone formation The activity of cells decreases, the building blocks of bones (protein) decrease, and the accumulation of calcium and phosphate in bones decreases, which can lead to osteoporosis.
How to prevent osteoporosis?
1. Scientific and reasonable diet
1) Eat foods high in calcium
Consume foods high in calcium regularly, such as milk, dairy products, oatmeal, egg yolks, dried tofu, fish Dried slices, kelp, beans, mushrooms, peanuts, etc. Appropriate control of foods high in phosphorus, such as nuts and offal.
Appropriate supplementation of vitamin D, vitamin A and vitamin C. Foods rich in vitamin C include fresh fruits and vegetables, black fungus, pine nuts, chestnuts, mushrooms, etc.
Vitamin D is rich in fish, mushrooms and eggs. In addition, often eat a moderate amount of protein meals, reduce salt intake.
2) Protein-rich foods
In addition to calcium, the body also needs Eat protein-rich foods such as meat, various types of eggs, chicken breasts, fatty fish, sweet potatoes, tofu, etc. to support the body’s absorption of calcium. Insufficient protein levels can also affect bone strength because the body absorbs calcium and vitamin D poorly.
Beans: Beans such as lentils and soybeans not only provide a natural source of protein, but also contain calcium, fiber, phytates, and many other helpful Minerals for the prevention of osteoporosis. It has been reported that people who regularly consume foods containing phytate have stronger bones than those who consume little or no phytate.
2. Scientific and reasonable adherence to exercise
Exercise is the prevention of osteoporosis The most effective method is an important measure to increase bone density and reduce bone loss. Prevention of osteoporosis requires persistent exercise from adolescence. In addition, regular participation in some outdoor activities and constant exposure to the sun can increase the production of vitamin D, which is helpful for the absorption and utilization of calcium.
3. Pharmacological prevention of osteoporosis
For patients with calcium deficiency after improving diet For middle-aged and elderly women, supplement estrogen under the guidance of a doctor; supplement calcium; supplement an appropriate amount of active vitamin D.
4. Stay away from bad habits
Keep away from smoking, drinking, drinking coffee, dieting to lose weight, avoiding sunlight, staying up late for a long time and other bad habits.
5. Regularly check bone density
For women over 65 years old, do 1 per year Bone density examination, timely detection of problems, timely prevention and treatment of osteoporosis.
In order to prevent osteoporosis in middle-aged and elderly women, in addition to the above 5 points, they should also pay attention to the warning signs of osteoporosis in daily life, such as frequent low back pain, Leg cramps, etc., you should go to the hospital for examination in time, and see a specialist if necessary.