According to the results of the epidemiological survey of osteoporosis in China in 2018, Osteoporosis has become an important health problem for people over 50 years old in China.The prevalence of osteoporosis in people aged 40-49 in China is 3.2%. The prevalence rate of osteoporosis among people over 50 years old is 19.2%, and the prevalence rate of women is significantly higher than that of European and American countries, and similar to that of Asian countries such as Japan and South Korea. The survey also found that< strong>There are a large number of people with low bone mass in my country, and they are high-risk groups for osteoporosis.
Unhealthy lifestyle and increasing age are the main reasons for the high incidence of osteoporosis. Unbalanced diet, sedentary lifestyle, too little sunshine, smoking, drinking, drug use and other factors not only affect the basic level of bone mass accumulation, but also lead to bone loss in middle-aged and old age. Increased risk of osteoporosis.
0-18 age group
“Foundation Stone”, pay attention to dietary nutrition, strengthen exercise, and reserve for the ideal peak bone mass, so that bone health is not lost on the starting line.
18-40 years old Section
“build the foundation”, exercise frequently, get more sun, maintain bone health, and strive to increase the peak bone mass.
40-65 age group
“Early Screening”, recognize and pay attention to osteoporosis, check bone density every year, early detection, early diagnosis and early treatment.
65+ age group
“Bottom line” , strengthen strength and balance exercises, prevent falls and fracture hazards caused by falls.
“Healthy Bones” as “Three Health “heavy As an important part, the National Action Office of the National Healthy Lifestyle Action released the core information in September this year, advocating the whole population to pay attention to bones throughout the life cycle healthy.
1. Nutrition, exercise, sun exposure are beneficial to promote or maintain bone mass
Eating more calcium-rich foods and adequate intake of high-quality protein in daily life is necessary When taking calcium supplements. While supplementing calcium, sufficient vitamin D is also essential. Sun exposure can promote the synthesis of vitamin D in the body, thereby promoting the absorption of calcium in the intestine. It is recommended to expose the skin to the sun as much as possible for 15-30 minutes from 11 am to 3 pm. While enjoying the sun, you should also pay attention to avoiding strong light to avoid sunburn.
2. Scientific sports prevent injuries, care for the bones and joints of the whole body, and maintain continuous mobility
Manage and control your weight well, long-term overweight and obesity will increase the load on bones and joints. Choose the appropriate form of exercise, exercise intensity, exercise duration, and exercise frequency according to your own characteristics and health status, do what you can, step by step, and form a habit. Before participating in physical exercise, do preparatory activities, stretch your joints, and avoid and reduce exercise Damage.
3. Children and adolescents should correct their posture and posture, sit less and exercise more
Children and adolescents are in the growth period. Correct standing, sitting and lying postures are the foundation of spine health. Maintain correct reading and writing postures during class breaks To rest, leave your seat and exercise in moderation. Reduce sedentary and screen time (watching TV, using computer, mobile phone, etc.). Accumulate at least 1 hour of moderate-intensity or above exercise every day, ensure adequate physical activity, and cultivate the habit of lifelong exercise.
4. People over 40 years old should be tested and Know your own bone density and prevent osteoporosis
Occurrence and basis of osteoporosis Bone mass accumulation is closely related to bone loss after aging. The mineral content in human bones reaches the highest peak bone mass around the age of 30. The higher the level of bone mass accumulation, the later the occurrence of osteoporosis in middle-aged and elderly people, and the milder the symptoms and severity. It is recommended that people over the age of 40 take a bone density test every year to understand their own bone density and pay attention to bone health.
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5. The elderly should pay attention to strength and balanceStrength training to prevent falls and fractures
Exercise can maintain the muscles of the elderly Strength and balance,Body walking, Tai Chi, Baduanjin, dancing, standing on one leg< Exercises such as span> can reduce joint stiffness caused by aging, maintain or improve balance and endurance, and reduce and reduce the risk of falls or fractures caused by falls in the elderly.
Author: National Action Office of National Healthy Lifestyle Action
Master Chang Shilin
Review : Associate Researcher Wang Jinglei
Researcher Shi Wenhui
Contributed by the Chronic Disease Division of the Chinese Center for Disease Control