Aging is a comprehensive manifestation of the decline and disorder of physiological functions of the body during the degeneration period. It is an irreversible life process and a normal physiological phenomenon.
As we grow older, the calcium ions in the elderly are lost, which can easily cause osteoporosis , which is a basic disease for many elderly people.
Today we are going to learn about it after the age of 50, due to physical reasons, falls can easily cause fractures. Eating 3 kinds of meat often can keep bones well.
Why do elderly people have broken bones after falling?
The bone calcium content in the elderly is reduced, the bone brittleness increases, and falling may cause fractures in the elderly.
The common fractures include fractures at the distal radius, which may also lead to hip fractures in and compression fractures in the lumbar spine. Common fractures in the elderly occur in wrists, cervical vertebra, ribs, etc. Even if they are well cultivated, they will still suffer from some sequelae. What's more, for the elderly, their own repair function is relatively weak.
Therefore, the reasons why middle-aged and elderly people are prone to fractures are mostly due to osteoporosis. We must pay attention to it, and we must not pay attention just because osteoporosis is a disease that does not manifest itself in external conditions.
Causes of osteoporosis
. Nutritional deficiency
Long-term nutritional deficiency will cause osteoporosis. In daily life, you should pay attention to the intake of calcium and dietary fiber. Lack of calcium will reduce bone density and induce bone diseases. Insufficient dietary fiber in the body will affect the gastrointestinal absorption function and cannot provide sufficient nutrition for the bones.
. Lack of exercise
There are many factors in our daily lives that directly or indirectly induce osteoporosis.
For example, lack of exercise leads to poor blood circulation in the bones and lack of nutritional supply in the bones. The mass of skeletal muscle is reduced, and the bone density is reduced, leading to the occurrence of osteoporosis. Long-term staying at home and lack of sunlight leads to vitamin D deficiency, which will also affect calcium absorption, making it more likely to occur osteoporosis .
. Endocrine factors
If there is an endocrine problem, the chance of causing osteoporosis will be higher. Female friends cause osteoporosis due to estrogen deficiency, while men cause osteoporosis due to weakening of sexual function, which leads to a decrease in testosterone levels.
includes endocrine diseases such as diabetes , cortisol, aldosteronism and pheochromocytoma . This problem of osteoporosis will be greatly aggravated.
. Too low weight
Generally speaking, people with relatively thin figures are more likely to experience osteoporosis. Because bones under gravity load will stimulate the deposition of calcium in the bones, for people with relatively low weight, their bones are less irritating, so has relatively low bone density , which will cause osteoporosis.
. Drug side effects
Clinically, many patients need to take drugs for a long time to suppress the condition. For example, patients with digestive system lesions do not absorb calcium particularly well. After taking the medicine, the metabolism of nutrients is accelerated, and the increase in bone calcium loss and rapid absorption is affected.
. Genetic factors
The loss of bone mass is also related to genetic factors. Therefore, genetic factors are also an important cause of osteoporosis.
For example, short people are more likely to develop osteoporosis than tall people; even if two people with similar living conditions, physical status, environmental factors, same gender, and similar ages have different occurrences and degrees of osteoporosis.
50 years old, you should be willing to eat three kinds of meat, or to nourish your bones,
. Fish meat
Fish is a nutritious food, which not only contains protein , vitamins and trace elements, but also contains a variety of unsaturated fatty acids, especially sea fish has a high content of unsaturated fatty acids. It can effectively prevent cholesterol from depositing on the blood vessel walls. Regular consumption of fish is very useful for preventing cardiovascular and cerebrovascular diseases .
The elderly are prone to vision loss. Eating fish correctly has the effect and effect of protecting eyesight, which can reduce the risk of macular degeneration due to age. In addition, eating more fish can also protect the skin's collagen , which can prevent the skin from sagging due to wrinkles or sagging.
. Beef
Beef is rich in protein, amino acid , which is easily absorbed and utilized by the human body. It is an important substance necessary for growth, development and repair cell tissue . Moreover, the intake of animal protein is also related to bone reabsorption.
In addition, beef contains less fat and also contains calcium, iron, phosphorus, niacin and relatively rich B vitamins. It can play a positive role in the metabolism in the body, so it is also more suitable for middle-aged and elderly people.
. Chicken
Many people also know that chicken soup is a great supplement. For the elderly, drinking more chicken soup can protect bones, increase bone cells, and enhance the content of calcium elements, which makes it easier for the body to absorb some calcium elements.
At the same time, it is recommended that you try to drink some chicken soup when eating chicken instead of some fried chicken or fried chicken.
Prevent osteoporosis, remember 4 points
. Regularly do bone density tests
The elderly should undergo bone density tests regularly, which is the "gold standard" for diagnosing osteoporosis. It is recommended that people over 40 years old have checkups every year, and some people who do not have any symptoms of discomfort may also have osteoporosis. The test can help detect and treat early.
In addition, some people who have confirmed osteoporosis have already suffered fractures. We must pay special attention to preventing refractory fractures, actively treat them after diagnosis, and be more careful in life.
. Appropriate exercise
Proper exercise can promote the body's circulating metabolism. Reduce calcium loss to prevent osteoporosis. Proper exercise can not only improve the body's flexibility, but also make the brain activities of the elderly more flexible. Reduce the risk of cardiovascular and cerebrovascular diseases.
. Supplement more calcium substances and vitamins D
Calcium is an important part of the bones and can make our bones and teeth stronger. We need to supplement more in our diet. Middle-aged people need to supplement calcium, especially for women entering menopause.
calcium supplementation also requires methods. If you just eat calcium-rich foods but the body cannot absorb them, it is vain. It is recommended that you supplement vitamin D appropriately while supplementing calcium. This is a relatively common fat-soluble vitamin that can promote calcium absorption.
.Adequate sleep
To effectively prevent osteoporosis, you should ensure sufficient sleep time in normal times. When a person's endocrine level remains stable while sleeping, the body's absorption of calcium will also accelerate.Generally, calcium tablets are used before going to bed. Drinking milk will absorb more calcium, which can achieve good calcium supplementation effects.
If you do not guarantee sufficient sleep time, staying up late frequently and lack of sleep may increase the burden on the body and even cause diseases. Therefore, adequate sleep should be ensured in the process of preventing osteoporosis.
