According to popular science China report: October 20 is World Osteoporosis Day, and this year's theme is "Take Actions for Bone Health".
Speaking of osteoporosis , many people have cognitive misunderstandings, thinking that "as older, bone loss and osteoporosis are natural phenomena", and osteoporosis is not taken seriously, but in fact, osteoporosis is the most common bone disease.
In recent years, the incidence of osteoporosis in middle-aged and elderly people has increased year by year, seriously affecting people's quality of life and has now become a public health issue that is increasingly concerned by countries around the world.
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1. How to judge whether you suffer from osteoporosis?
Osteoporosis is a metabolic bone lesion characterized by a reduction in the amount of bone tissue per unit volume caused by a variety of reasons. It is manifested as damage to the microstructure of bone tissue, continuous decrease in the proportion of bone mineral components and bone matrix, thinning of bone quality, decreased number of bone trabecular , increased bone brittleness and increased risk of fracture, etc.
Osteoporosis can be caused by factors such as aging, menstrual recession in women, endocrine diseases, etc. Data shows that after the age of 35, the human body's bone mass begins to lose at a rate of 0.5% to 1% per year; the loss rate after menstrual retardation in women can even reach 2% to 3%; the incidence of osteoporosis in people over 50 can reach 50%.
As we age, the synthesis and decomposition of human bone calcium decrease and increase, and the bone density of will gradually decrease, and the decrease of bone density to a certain extent can cause osteoporosis.
Middle-aged and elderly people can use this method to self-test bone density at home: stand against the wall and stand up straight.
If the distance between the hind brain and the wall exceeds 3 cm, it means that the bone mass is being lost; if the distance exceeds 6 cm, it means that compression fractures may occur, so seek medical attention as soon as possible.
2. Why can you still feel osteoporosis after taking calcium tablets?
Many middle-aged and elderly people feel this feeling. They have been insisting on supplementing calcium, but the effect is not good, and they still have symptoms of osteoporosis.
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In fact, osteoporosis is also closely related to kidney and liver function, and the health of the liver and kidney is supported by the nutrients absorbed by the stomach and intestines. Therefore, once the stomach and intestines are weak, the nutrition of the liver and kidneys will not be well supplemented.
Many middle-aged and elderly people insist on calcium supplementation but have poor results. It may be because the gastrointestinal weakness causes nutrients to be unable to absorb, and the liver and kidneys cannot function normally. Over time, they will suffer from osteoporosis due to calcium deficiency.
In addition, although calcium is the main component of bones, calcium will not automatically deposit or transfer into bones from the blood, but needs to be regulated by certain substances to function, such as active vitamin D, calcitonin , parathyroid hormone , sex hormones, etc.
Sun exposure, exercise, various physiological conditions or diseases can affect the production of these hormones, and these hormones will also affect each other.
Osteoporosis has a great relationship with the reduction of calcium content, but just relying on calcium supplementation cannot prevent or treat osteoporosis. While supplementing calcium, you should pay attention to sunbathing more, exercise appropriately, and supplement vitamin D in moderation to maintain the body's endocrine balance.
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3. Scientific exercise, say goodbye to osteoporosis
There are studies that show that exercise can effectively prevent and treat osteoporosis, especially weight-bearing exercise and resistance exercise. However, exercise should not be too hasty to prevent osteoporosis, and can be divided into the following stages and gradually carried out.
● Initial stage (1st to 3 months of exercise)
For people who sit in a long time, have no experience in exercise, and have poor physical fitness, it is recommended to walk, brisk walking, cycling, pedal exercises, , single foot standing and other sports. Practice 3 times a week, for 20 to 40 minutes each time. You can also choose Tai Chi , Baduan Jin , Wuqin Opera, etc., for 30 to 60 minutes each time, 4 to 6 times a week.
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If you cannot adapt at the beginning, you can sweat significantly or heart rate reaches 55% to 65% of the maximum heart rate, and then gradually increase the intensity.
● Intermediate stage (4th to 9 months of exercise)
For people who have completed the primary stage of exercise or have the habit of exercise, it is recommended to walk briskly, jogging, bicycle, pedal exercise, standing alone, low-intensity resistance exercises such as elastic band , etc., practice 3 times a week, each time for 30 to 45 minutes. You can also choose Tai Chi, Ba Duan Jin, Wuqin Xiu, Tai Chi Flexible Ball , etc., for 40-60 minutes each time, and practice 4-6 times a week.
● Advanced stage (10th to 12th month of exercise)
Complete the intermediate stage exercise or have a certain foundation in exercise and good physical fitness. It is recommended to walk briskly, jogging, swimming, bicycle, weight-bearing pedal exercises, low-intensity resistance exercises such as elastic bands, 4 times a week, 30-45 minutes each time; or you can choose Tai Chi, Wuqin Opera, etc., 40-70 minutes each time, 6 times a week.
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Each exercise should not cause fatigue or mild fatigue. Do 10 minutes of warm-up and relaxation exercise before and after each exercise.
recommends that the primary stage be guided by professionals, at least one meeting per week (interview or other forms of communication are allowed), and conduct health education and evaluation every month. After meeting the standards, you can enter the next stage of training.
Adjust amount of exercise can regulate bone growth and development, help increase bone mass, effectively improve blood circulation within the bone, improve bone cell activity, promote bone formation, and inhibit the dissolution of calcium components in the bone; it can also stimulate the body to secrete estrogen, increase its concentration and calcium content in the bone; increase muscle strength, coordination and balance, enhance the body's flexibility and stability, and reduce the incidence of high-risk factors such as falls.
Adhering to scientific exercise can not only promote blood circulation and nerve fluid regulation in the human body, but also increase the absorption of calcium, phosphorus, manganese and other elements, causing benign changes in the bone structure.
Therefore, preventing osteoporosis cannot be achieved by supplementing calcium alone, but also requires scientific exercise.
