How to torment is osteoporosis ?
may have back pain, back pain
The bones all over the body are hurt!
Even minor trauma, minor falls
, even tightening the bottle cap, sneezing
may cause fractures!
China is currently the country with the largest number of people suffering from osteoporosis. Data shows that as of 2022, there have been more than 90 million osteoporosis patients in my country, accounting for about 7% of the total population, so it can be said that osteoporosis is not far from us.
Osteoporosis is actually a "silent killer". In the early stage, no changes are noticed. When it is discovered, it will be serious. At the mildest, the fracture will be broken, and at the worst, the fatal! Don't underestimate it!
So what are the signals of osteoporosis? How to self-test the risk of osteoporosis? How to prevent or alleviate osteoporosis?
1
0 Osteoporosis is very harmful to
0 The reason is that it has problems.
1 Osteoblast activity
Osteoporosis is one of the skeletal systemic and metabolic bone diseases caused by a variety of reasons. Its cause and pathogenesis are relatively complex, and it is related to abnormal hormonal regulation, nutritional factors, physical factors, genetic factors, and the impact of certain drug factors.
But the reason is the activity of osteoblasts (promoting bone formation)
Bone metabolism is in a negative balance state, resulting in less bone formation than bone loss. When bone mass "cannot cover the amount of bone", osteoporosis may occur.
For example: in a building, the workers who build the building work at the same time as the workers who demolish the building, the speed of building the building is slower than demolishing the building, and the more the building is built, the worse it becomes.
2Hip fracture is the most serious complication of osteoporosis
When osteoporosis occurs, the mass and strength of the bones are weakened. The bones are like wood gnawing by termites. The bone brittleness increases, and it is easy to cause fall and fractures.
Hip fracture is the most serious complication of osteoporosis, with disability and teratogenicity rates exceeding 50%! Most importantly, patients with hip fractures may also bring various complications in bed, such as accumulation pneumonia , bedsores, deep venous thrombosis in the lower limbs, and even myocardial infarction, cerebral infarction , etc.
There are statistics: 1/3 of women and 1/5 of men will suffer a fracture after the age of 50, and 20% of hip fracture patients will die within 6 months after the fracture, so hip fracture is also called "the last fracture in life."
2
These four bad habits,
may increase the risk of osteoporosis
1 alcoholism
alcoholism can cause vitamin D metabolism disorders, gonadal skills decline, osteoblast activity decreases, and osteoblast production decreases.
2 Sit for a long time, lack of outdoor activities
exercise can maintain normal muscle strength and bone strength. If exercise lacks exercise, skeletal muscle will lose strength, and there will be less stimulation to the bones, which will not only accelerate the development of osteoporosis, but also affect the flexibility of the joints, which will easily fall and cause fractures.
3 Intake of too much salt in
salt will stimulate the human parathyroid hormone , promote the dissolution of gastric salt, destroy the dynamic balance of bone metabolism, and therefore prone to osteoporosis or even fractures.
4 Smoking
nicotine in tobacco will affect calcium absorption, nicotine will inhibit osteocyte activity, leading to abnormal bone metabolism and reduced bone density values, which may increase the risk of osteoporosis.
3
1 minute self-test osteoporosis risk
1 minute self-test osteoporosis risk
11 minute self-test osteoporosis risk
meets any of the following items, which may indicate that osteoporosis has come to your door! It is recommended that you seek medical treatment as soon as possible and early treatment and intervention.
① Have you ever injured your bones due to a slight collision or fall? ②Have your parents ever had a hip fracture after a slight collision or fall? ③ Do you often take cortisone , prednisone and other hormone drugs for more than 3 consecutive months? ④Do your height drop by more than 3cm than when you were young? ⑤Do you often drink a lot of alcohol (drink twice a day, and only 1-2 days a week will not drink alcohol)? ⑥Do you smoke more than 20 cigarettes a day? ⑦Do you often suffer from diarrhea (caused by digestive tract disease or enteritis )? ⑧Ms. Answer: Did you get menopause before you were 45 years old? ⑨ Ms. answer: Have you ever had no menstruation for more than 12 consecutive months (except during pregnancy)? ⑩ Men's answer: Do you suffer from impotence or lack of sexual desire? 24 signals of osteoporosis
① Pain
Pain is the most common symptom of primary osteoporosis. It is more common in low back pain , accounting for 70%-80% of pain patients.
The pain spreads along the spine to both sides. The pain is relieved when lying on your back or sitting. The pain is exacerbated when you are upright or standing for a long time, and the pain is exacerbated when you are sitting for a long time. The pain is mild during the day, which is aggravated when you wake up at night and in the early morning. It is aggravated when you bend over, muscle movement, cough, and bowel movement.
②Chunchback
As we age, osteoporosis worsens, and hunchback curvature increases.
The spinal vertebra is the pillar of the body. It has a large weight bearing and is easy to compress and deform, causing the spine to lean forward, dorsiflexion intensify, and forming a hunchback.
③Higher
Normal people have 24 vertebrae, each vertebrae shortened by about 2 mm, and the body length is shortened by an average of 3-6 cm. Experts said: After the age of 50, if the height drops by 3-4 cm, it may indicate osteoporosis.
④ Resilient
thoracic and lumbar compression fractures can reduce lung capacity and maximum air volume. Patients often have symptoms such as chest tightness, , shortness of breath, and difficulty breathing.
4
Do these things
helps you strengthen osteoporosis
1 calcium + collagen: build strong bones
Calcium is the "building material" of bones. Prevent osteoporosis, calcium supplementation is the primary priority! Foods such as milk and its products, soy products, shrimp skin, sesame , river shrimp, sea crab , soybeans, rapeseed hearts, scallops and other foods are relatively high, and they can also be appropriately consumed in daily life.
Experts do not recommend drinking bone soup to supplement calcium, because bone soup does not contain high calcium content, but the oil content is too high.
Food calcium-containing ranking chart
Secondly, collagen is the "adhesive" in the bones, and it is also important to supplement collagen! Trace elements such as iron, phosphorus, and magnesium can promote the production of bone collagen. Therefore, intake of trace elements such as grains, fresh fruits and vegetables, chickens, ducks, fish and other foods containing trace elements can also help prevent osteoporosis.
Since calcium supplementation and collagen are so important in preventing osteoporosis, Coco can't help but introduce a delicious dish to you that strengthens bones, which can not only supplement calcium but also promote the production of collagen. Let’s take a look~
2 A recipe: Bones are nutritious and nutritious
Bean peel is high in calcium, and is rich in protein and various trace elements such as iron, phosphorus, magnesium, etc. It has the benefits of strengthening bones and promoting the production of collagen. In addition, chopped hazelnuts are added to the meat filling, which contains eight times the calcium content of milk, which not only replenishes calcium, but also enriches the taste.
[Bone Bean Roll]
[Ingredients]: Bean Skin, Chicken Breast, Hazelnuts , Carrots, Black Agaricus , Starch, Egg White.
[Preparation]:
1. Soak the bean peel in warm water for 15 minutes.
2, chop the chicken breast and fillet, add diced carrots, crushed fungus, and crushed hazelnuts, and stir evenly.
3. Use kitchen paper to absorb the moisture, apply a little starch, spread the meat filling evenly on the bean skin, and roll it up, and seal it with starch and egg white.
4. Pour a little oil, heat the pan, put the bean rolls in the pan and fry them, fry until both sides are golden and then take them out.
5, stir-fry the pot with green onion, ginger and garlic, pour in a little oyster sauce, light soy sauce, salt and sugar. Add warm water to the bean roll and cook. Each side is cooked over high heat for 2 minutes. The juice is collected and it is ready to be released.
3 Moderate sunshine: Supplement vitamin D
The body absorbs calcium and needs vitamin D to participate. If vitamin D is insufficient, no matter how much calcium is supplemented, it is useless.Vitamin D, 10% comes from food, and 90% is converted from sunlight in the skin, so it is important to bask in the sun.
recommends sunlight between 10 am and 4 pm. At this time, there is sufficient ultraviolet rays, which can expose the forearm and neck to sunbathe for a while.
But be careful not to bask in the sun through the glass. Because after ultraviolet rays are filtered by glass, they have little effect on the production of vitamin D.
42 resistance exercises: Strengthen muscles and strengthen bones
can use its own weight to walk quickly or jog as quickly as possible to achieve the purpose of exercising bones. In addition, you can also do some resistance exercises to strengthen your bones. Coco will introduce you to 2 simple resistance movements that can be done at home, which can easily improve osteoporosis~
① Vertical push-ups
Standing facing the wall, open your hands shoulder-width to support the wall, slowly bend your elbows, so that your upper body should be as close to the wall as possible, and then slowly straighten your arms. It takes 10 seconds each time, and does it 20 times a day, which can exercise the bone strength of the upper limbs.
②Squat
Stand the legs shoulder-width apart, raise your arms up and your shoulders, clench your fists halfway, and then squat slowly. It is best to stick to 5 seconds each time and do it 10 times a day. Patients with osteoporosis and the elderly are advised to do what they can with their family protection.
(I am the official Weibo account of the doctor)
