October 20th of each year is
"World Osteoporosis Day "
The Chinese theme released this year is
"Consolidate your life and win the fight against fractures"
The human bones are like a "Bone Mass Bank". If your bone mass continues to decrease, this bone mass bank will also be "deficit"! It is very important to understand bone health throughout the life cycle!
Understand the three stages of bone change
People cannot stand without bones, and the bones are "strong" to support our bodies. But the bones are not static. They are constantly constructing, shaping and rebuilding, quietly changing at different ages.
1 Before the age of 20:
Children and adolescents are in the period of growing body. At this time, the bones are in the period of increasing bone mass, bone formation is greater than bone resorption, and bone mass continues to grow. At this time, ensuring balanced nutrition and regular exercise will help the child have a satisfactory height and adult bone mass.
2 20-40 years old:
This stage is the peak period of bone growth and development in life, and the bone mass remains at the peak. It is very important to ensure sufficient dietary calcium intake before the age of 30.
3 After the age of 40:
As you age, bone mass begins to lose. Especially women with , bone mass loss occurs quickly after menopause , and the risk of fracture increases accordingly; men generally begin to experience bone mass loss after the age of 50, and after the bone mass loss reaches a certain level, the risk of fracture increases significantly. Therefore, in addition to developing good living habits after the age of 40, it is also very important to have regular physical examinations and understand bone health.
40 years old for bone density examination
osteoporosis early screening is very important. In our daily physical examination, the " bone density " test cannot be saved, especially after the age of 40.
Occurrence usually has no obvious clinical manifestations in the early stages of osteoporosis, so it is called a "silent disease". If you experience back pain, hunchback, shorter height, etc., be careful.
html After the age of 140, you can use a tape measure to measure your height. If your height is more than 3 cm lower than when you were young, beware of the problem of osteoporosis and .Good bones cannot be separated from these 5 points
01 Too much sunlight
If the sunlight is insufficient, it is easy to cause vitamin D deficiency or insufficient. Actively bask in the sun for about 15 minutes twice a week, which is conducive to the synthesis of vitamin D and promotes the absorption of calcium.
02 Eat nutrition
It is recommended to intake a balanced diet rich in calcium, low salt and appropriate amount of protein . Milk, eggs, chicken, fish, beef, etc. are all sources of high-quality protein.
Calcium is the main element that makes up the human bones. It is sufficient for calcium and vitamin D nutrition and plays an important role in maintaining bone health at all stages of life. You can eat calcium-rich foods, such as milk, shrimp skin, nuts, etc.
03 Avoid bone damage and bad habits
You must maintain good living habits, quit smoking, limit alcohol, avoid excessive drinking of coffee, and avoid excessive drinking of carbonated beverages .
04 Maintain regular exercise
for proper exercise, it is best to have a certain length of moderate-intensity exercise every week, such as brisk walking, jogging and square dancing.
05 Keep a healthy weight
Keep a proper healthy weight. People who are overly thin are prone to osteoporosis.
Source: Health Times
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