WHO has made a new classification of the age of life based on the life conditions of modern people. Middle-aged people refer to the group of people aged 40 to 59 years old. Then, being over forty means that a man has entered middle age, which is the intermediate period in a person's life stage, playing a role in connecting the past and the future. Men in their forties should always pay attention to changes in their bodies.
When people reach middle age, everyone is increasingly concerned about the body, such as cardiovascular and bones! As the saying goes: To nourish the body, nourish the bones first. The health of the bones affects the coordinated operation of major systems of the human body to a certain extent. With the arrival of " World Men's Health Day ", let's talk about the bone health issues of middle-aged men!
01 Why do people need to maintain bones in middle age
The human body is like a machine, and the bones are the pillars that bear the full weight of this machine. In order to maintain the normal operation of the body, the pressure is very high.
Before the age of 20, the bones are in a vigorous rise due to the effects of growth hormone and sex hormones. The bone mass continues to increase slowly in the next 10 years. Before the age of 30, the bone mass of women is a process of continuous accumulation before the age of 40. However, as age continues to grow, bones enter the process of "aging". The age of 40 to 59 is the period when the risk of bone diseases increases the fastest in a person's life. So we should start taking care of bones before they age quickly.
02 What orthopedic diseases are more likely to suffer from than women
Fracture
Fracture
htt ml1 limb fracture often occurs after violent trauma. Since men tend to engage in heavy physical labor, high-altitude work, high-intensity sports, and other jobs that are prone to violent trauma, the incidence of limb fracture in men is slightly higher than that in women .
Osteoporotic fracture As a serious consequence of Osteoporosis , the mortality rate of male disability is higher than that of females.
Although osteoporosis is usually considered a health problem for women, its impact and harm on men are often ignored, once a man suffers from osteoporosis , the harm will be greater.
According to statistics, the overall prevalence of osteoporosis among people over 50 years old in my country is 19.2%, of which the prevalence of men is 6%. The overall prevalence of people with low bone mass that need to be prevented and treated is 46.4%, while the highest is 46.9% for men. Not only that, 1/5 of men over 150 years old will suffer from osteoporotic fractures. Compared with women, the consequences of male fractures are more serious, and the disability mortality rate is higher than that of women.
In addition, About 1/3 of hip fractures in the world occur in men , and the consequences of osteoporosis fractures in men are more serious than those in women. The cumulative mortality rate in men after one year of hip fracture is 20% to 40%, 2 to 3 times that of women; 10 years after vertebral fracture, the expected survival rate in men is less than 10%, which is significantly shorter than that of women; in addition, men are often older when they first fracture.
Lumar disc herniation
As age, the intervertebral disc degeneration is severe, and the risk of herniation increases. Therefore, Lumar disc herniation Mainly found in people aged ≥40 years old. Obesity in middle age is a cause of disc herniation. Lack of exercise and overnutrition are the reasons for overweight. Since physical laborers suffer more stress in every direction of the intervertebral disc than ordinary people in daily life, the degeneration of the intervertebral disc is accelerated, and the risk of intervertebral disc herniation is higher than that of ordinary people.
According to statistics from the Health Commission, The number of patients with lumbar spondylosis in my country has exceeded 200 million, and the male-female ratio is 3:1. It is the peak of the disease around 40 years old, which is the second most common disease after colds! The reason for the high prevalence of
The reason for the high prevalence of men is related to the high labor intensity of men. For example, if a weightlifter or a construction worker, excessive load can easily cause damage to the intervertebral disc. When the bending state is, the pressure in the intervertebral disc increases dramatically. The intervertebral disc is in such a large pressure range for a long time, which can easily cause damage and herniation of the intervertebral disc; the car driver is in a bumpy state for a long time, and when driving the car, the pressure in the intervertebral disc is higher, especially when stepping on the clutch, the pressure in the intervertebral disc doubles, which can easily damage the intervertebral disc.
In addition, long-term smoking damages the intervertebral discs. First of all, because the incidence of respiratory diseases in smokers will increase, and they are prone to coughing. Coughing will cause strong contraction of the abdominal muscles or abdominal and dorsal muscles, increasing the pressure in the intervertebral disc, thereby damaging the intervertebral disc. Secondly, nicotine in tobacco will cause small blood vessels in the vertebral body to contract, resulting in a decrease in blood supply to the pyramid, and the nutrition to the intervertebral discs through diffusion will also be reduced accordingly, affecting the normal metabolism of the intervertebral discs. In addition, most smokers have lower oxygen partial pressure, and the production of lactic acid in the intervertebral disc will increase, making it locally acidic, thereby accelerating the degeneration of the intervertebral disc.
gout
gout has always been a chronic disease that tortures people. When gout attacks, the patient may feel strong pain, and the joints may experience knife cutting and tear-like pain, which may even affect the normal function of the joints, causing symptoms such as redness, swelling, heat, and pain.
According to statistics, the proportion of male and female gout patients in my country is seriously unbalanced, which is about 20:1 .
The reason why men are prone to gout is mainly because men have more androgens in their bodies and fewer estrogens. Estrogens can promote the metabolism of uric acid in the kidneys. The concentration of uric acid will not continue to increase, so naturally uric acid crystals will not easily appear, so as to avoid the deposition of uric acid to induce gout.
In addition, men are overweight, obese, have chronic diseases such as hyperlipidemia, uncontrollable diet, excessive drinking and other bad living habits. Men also have more gout than women, so they naturally prefer them.
According to studies, Among male and female hyperuricemia patients, 20.6% and 18.1% were due to overweight or obesity, respectively, and 12.8% of male patients were due to drinking alcohol.
tube good for bone health, you should do this
, strengthen bone nutrition
Supply sufficient calcium, vitamin D and protein is crucial for bone and muscle health . htmlAfter the age of 140, men should supplement a certain amount of vitamin D every day; dairy products such as milk, yogurt and cheese have the highest calcium content, and also contain proteins and other minerals that are beneficial to bones. For example, you can drink about 300 ml of milk every day; supplement high-protein foods, such as lean meat, eggs, soy products, etc.; sunbath for about 20 minutes a day to promote the synthesis of vitamin D.
Special reminder: Not only women need calcium supplements, strong bones are equally important to men. The daily calcium intake of men varies from country to country. It is generally recommended that men aged 10 to 18 have 1300mg of calcium daily, 1000mg of 19 to 70 years old, and 1200mg of over 70 years old. If you cannot achieve your daily calcium intake target by relying solely on food, you need to take calcium supplements, but calcium supplements should be limited to 500 to 600 mg per day. It is usually recommended to take them with vitamin D.
2. Adhere to regular exercises
Regular weight bearing and muscle strengthening exercises help maintain strong bones and muscles. For example, perform moderate-intensity exercises for more than 30 minutes a day, Tai Chi , cycling, square dance, etc. can promote blood circulation in the lower limbs, increase the secretion and absorption of synovial fluid in the knee joint, and have a positive effect on maintaining cartilage function. Walking, running, brisk walking, helps to enhance the elasticity of the ligaments of the lower limbs, but middle-aged people with poor knee joints are not suitable for jogging.
Note: should choose the exercise that suits you according to your own situation, and the exercise should be progressive step by step. If you already suffer from osteoporosis or spinal fracture , you should perform appropriate exercise methods under the guidance of a professional.
3. Change bad living habits
quit smoking. Smoking increases the risk of fracture by 29% and the risk of hip fracture by 68%. In addition, long-term smoking will cause blood microcirculation disorders in the intervertebral disc, leading to poor nutrition and cellular function of the intervertebral disc, accelerating the degeneration of the intervertebral disc, and being unfavorable to the recovery of lumbar disc herniation.
reduces alcohol intake. Although drinking one or two glasses of wine or beer a day will not have a great impact on bone health, more than 2 units of alcohol will significantly increase the risk of fractures. In addition, drinking beer is more likely to increase the risk of gout. For people who already suffer from gout, no matter what alcohol they drink, it can induce gout attacks.
maintain a healthy weight. If you are too light in weight (BMI 20) will increase the risk of fracture. Overweight or obesity can increase the risk of gout.
prevents sedentary. Office workers should often perform alternating exercises such as squatting and standing up in the workshop, stand up and walk around every once in a while, stretch their lower limbs, or do knee massage with their hands to fully rotate and stretch the knee joints and prevent premature stiffness and stiffness of the knee joints.
Improve bad posture and movements. During the process of carrying heavy objects, you must do "rather push than pull" to avoid damage to your waist; avoid overloading work; do not bend over, turn around and other actions; maintain the correct sitting or standing posture; when standing, you need to keep your waist straight and not bend over.
4. Regular bone density examination
Once a year bone density determination is essential. Only by allowing specialists to give appropriate correct treatment and regular follow-up, can they better prevent and treat osteoporosis and prevent the occurrence of fractures.
*This article is for popular science only and is not used as a basis for diagnosis and treatment. Please follow the doctor's advice for personal information
