This disease needs to be prevented for life! Don’t wait for back pain or leg pain to think about it

Bone is an important structure in the human body that supports the body and protects internal organs. Bone health also has a very important impact on human health.

Bone health——is a problem that we must pay attention to throughout our lives.

After the age of 30, bone mass begins to decline< /span>

Many people think that bone loss is something that the elderly should pay attention to, and young people don’t need to worry about it. In fact, this view is wrong.

In fact, from the age of 30, our bone mass has been quietly lost——

30~35 years old: bone mass Start to lose

36~49 years old: Slowly decrease

< p data-track="17">50~69 years old: rapid reduction

Over 70 years: continued reduction

< span>Many people think that getting osteoporosis is not a serious disease that kills people immediately, but its consequences are actually very serious.

To know, follow With the continuous loss of bone mass, the risk of fractures will gradually increase.

In addition to fractures will give It brings great inconvenience to our life, and it is also the most common main cause of death and disability in elderly patients.

The data show that bone After hip fracture in osteoporosis, 20% of patients will die from various complications within one year, 50% of patients will be disabled, and their quality of life will be significantly reduced.

More than that, bone As long as there is one osteoporotic fracture, it may occur one after another, and the mechanism of occurrence of traumatic fractures is different. This type of fracture may even occur with a slight bump or during daily activities.

There are 3 types of pain, beware of bone loss

The tricky thing about osteoporosis is that there are no significant clinical features.

Some pains that are easily overlooked may be the result of bones being “eaten” unconsciously Signal” –


Pain on both sides of the spine

Under normal circumstances, bone pain may occur if the bone mass is lost by more than 12%.

This pain often spreads along the spine to both sides , the pain can be relieved when lying on the back or sitting, but it will be aggravated when standing upright and extending back.


Chronic low back pain

This kind of pain is more common in postmenopausal women. There are dull pains in many joints, and the pain is aggravated when bending over, which generally does not affect life.

If you are more active during the day, the pain may be less severe, But turning over at night and waking up in the morning caused aggravated pain.


string pain

due to bone When vertebral fracture occurs due to osteoporosis, chronic low back pain may be acutely exacerbated, and even cluster pain may appear when coughing or sneezing (the painful part wanders indefinitely or scurrying and attacking pain), which will be aggravated when turning over or changing positions, and even unable to Get up, but some people can still insist on walking.

Stay away from bad habits

In addition to age, bad habits and behaviors can also negatively affect and damage bones.

Bad habit one: Long-term drinking and smoking.

Bad habit 2: I like to drink strong tea, strong coffee and carbonated drinks.

Bad habit three: Staying up too late.

Bad habit four: Prefer high sugar and high salt diet.

Bad habit five: Eat too much meat.

In addition, people who suffer from chronic nephritis and take hormone drugs for a long time will also affect the deposition of calcium on bones and bone formation, resulting in a significant reduction in bone mass.

Osteoporosis Prevention Guidelines

Calcium is the “raw material” for bone health, and vitamin D is a catalyst to help calcium absorb, and the combination of the two can effectively prevent osteoporosis.

However, supplementing calcium and vitamin D is a long-term process, and the earlier the accumulation, the better.

Generally speaking, from puberty to 35 years old, we need to preserve calcium in the body as much as possible, if It is often too late to start calcium supplementation after the age of 50.


0~18 years old: nutritional supplement + proper exercise

Maintaining a balanced diet is good for bone health.


You should pay attention to intake rich in Foods with calcium, vitamin D, protein, vitamin K and magnesium.

You can drink 300 per day Eat 300-500 grams of vegetables every day, and ensure the intake of eggs, fresh fish and meat, and adjust the diet structure correctly.


It is recommended to carry out regular physical exercise to cultivate long-term exercise habits, which also help increase peak bone mass.

It is recommended to carry out 60 days a day More than 10 minutes of aerobic exercise, such as running, walking, swimming, dancing, cycling and so on.

at least 3 per week Do muscle-strengthening exercises every day for 60 minutes or more each time, including running, skipping rope, playing basketball, tennis, and resistance training.


18~40 years old: increase sunshine

People in this age group should do a good job in maintaining bone health, especially paying attention to maintaining adequate sunlight exposure , to help bones have adequate vitamin D.

Vitamin D deficiency People will feel powerless, fall easily, and increase the risk of fractures.

Generally speaking, In spring, summer and autumn, from 10:00 a.m. to 4:00 p.m. Beijing time, expose the face and upper arms to the sun for 15-30 minutes each time, and keep it 3 times a week, which can basically satisfy the vitamin D nutrition of the human body need.

Winter, if inconvenient Sun exposure, we can choose some vitamin D supplements under the guidance of doctors.

For healthy people, The recommended daily intake of vitamin D is 200 IU.


40~65 years old: do bone mass screening

People over the age of 40 to 65 should understand and be familiar with osteoporosis, Annual bone mass screening, early detection, early diagnosis, early treatment.


65+: Prevent falls, avoid fractures

Exercise can help the elderly cope with and delay the decline of physiological functions caused by aging.

Where physical conditions permit Under the premise that the elderly can properly strengthen balance training, such as side step walking, heel to toe walking, golden rooster independent center of gravity and other exercises.

In addition, the daily physical Activities should gradually slow down, and do not rush to squat, turn around, stand up and other activities to avoid falling.

Homes for Seniors Handrails should also be provided in toilets, corridors, stairs, and seats, or suitable crutches, walkers, etc. should be provided to support the elderly to walk safely.