may be in their 50s and find that they have hunched back and their height has shrunk. They think this is a normal performance of the first old age. As everyone knows, healthy middle-aged and elderly people do not actually experience these obvious changes.
If you have a hunchback, shortening, etc., especially consider your bone loss accelerated.
When we are about 30 years old, the bone density of and will reach the maximum, and then, as we age, the amount of exercise decreases, and the level of hormones decreases, the bone density gradually decreases.
, especially postmenopausal women and middle-aged and elderly men over 50, have the fastest bone loss.
What is osteoporosis?
Osteoporosis is a kind of systemic bone in which the bones are honeycomb-like under the microscope. Compared with normal healthy bones, the bone pores are larger, the bone density and bone mass are decreased, so that the fragility of the bone is increased and the risk of fracture is increased. disease. The occurrence and development of
is often silent, and in most cases it only attracts everyone's attention after a fracture occurs.
What are the symptoms of osteoporosis?
1, pain
primary osteoporosis The most common symptom is low back pain, which accounts for 70% to 80% of pain patients. The pain spreads along the spine and to both sides, the pain is reduced when lying on the back or sitting, the pain is aggravated when standing upright or standing for a long time, and the pain is aggravated when bending, coughing, and stool exertion.
Generally, bone pain can occur when bone loss is more than 12%.
In elderly osteoporosis, vertebral body is compressed and deformed, the spine is flexed, muscle fatigue and even spasm, causing pain. Compression fractures of the thoracic and lumbar spine can also cause acute pain, and the spinous processes of the corresponding parts of the spine can have intense tenderness and percussion pain. If
compresses the corresponding spinal nerves, it can produce radiating pain in the extremities, sensory dyskinesia in both lower limbs, intercostal neuralgia , and retrosternal pain similar to angina. If the spinal cord and cauda equina are compressed, the bladder and rectum function will be affected.
2, shortened body length and kyphosis often appear after pain.
The front part of the spine vertebra bears heavy weight, especially the 11th and 12th thoracic vertebrae and the 3rd lumbar vertebrae. The load is larger, and it is easy to compress and deform, causing the spine to lean forward and form a hump. With age, osteoporosis worsens, and the curvature of the kyphosis increases. When osteoporosis in the elderly, the vertebral body is compressed, and each vertebral body is shortened by about 2 mm, and the length of the body is shortened by 3 to 6 cm on average.
3, fractures
are the most common and serious complications of degenerative osteoporosis. How does
prevent osteoporosis?
1, calcium supplement
When green vegetables and other foods contain less calcium, you should eat more calcium-rich foods in your three meals a day, such as milk, dairy products, dried shrimps, shrimps, fish (especially sea fish) ), animal bones, sesame paste, beans and their products, eggs, etc.
In addition, the body can only absorb calcium well with the help of vitamin D. Therefore, it is necessary to supplement foods rich in vitamin D, such as egg yolk, liver, fortified milk, and fish fat such as mackerel , salmon, and tuna.
is doingAt the same time of sun protection, let the skin be more exposed to the sun, so that the body can automatically produce more vitamin D, try not to use shades such as shading cloths or sun visors. In the busy modern society, with unbalanced diet and reduced outdoor activities, many people need additional vitamin D supplements.
Friends who are not sure if they need to supplement VD outside of food sources, it is best to find out if they are lacking in vitamin D through blood tests with the help of a doctor.
2, exercise
Osteoporosis does not mean stopping exercise. In fact, regular and appropriate exercise can reduce the risk of fractures in the future. The bones of
are like the scaffolding of our body. They are subjected to various external gravity and the pulling force of their own muscles every day. Through appropriate exercise to enhance the ability of the bones to withstand external forces, the bones will become stronger and stronger.
Proper exercise can relieve bone pain; maintain bone strength, reduce bone loss, and reduce the risk of fracture; increase muscle strength, improve balance, and reduce the risk of falling.
Healthy people and low-risk people
Suitable people: Healthy people; low-risk people who have been diagnosed with osteopenia or osteoporosis but have no history of fractures (usually refer to the T value of DXA bone density test greater than -2.5 or QCT The bone mass in the test is greater than or equal to 80 mg/cc).
The purpose of exercise: maintain or enhance bone strength and reduce the risk of fractures
The following actions are recommended to be practiced once a day for 5 minutes each time (the specific practice time can be adjusted according to your own physical condition)
action one-continuous pushing the wall
z069zz1 Two-push dumbbells forward
action three-trot in place
high-risk people
suitable for people: people who have a high risk of having a history of osteoporosis or have been diagnosed with osteoporosis.
The purpose of the exercise: to maintain health and reduce the risk of future fractures. For the following actions
, 3 actions are a group, each action is 20~30 seconds (you can do it in sections, for example, do it after a 5-second rest), and do 2 groups a day.
action one-prone to clamp back
action two-abdominal stretching
action three-prone on the opposite side of the swing
z0 zzz1,z1,
zz1,
zz1,
zz1,
z1, 356 For example, walking, stepping, etc.
2. Wear comfortable shoes when exercising.
3. Exercise step by step.
