Many people have a big misunderstanding about osteoporosis , believing that only the elderly can get osteoporosis and osteoporosis is not a serious disease.
. In fact, osteoporosis is gradually becoming younger and is very likely to lead to falls, fractures, and even death. Today I will take you to learn about osteoporosis.
Bone is lost silently!
What is the change in bone mass in a person’s life?
30-35 years old: bone mass begins to lose
36-49 years old: slow decrease
50-69 years old: rapid decrease
70 years old: continuous decrease
patients after osteoporotic fractures will significantly increase the mortality rate and mortality rate, and half of the people will suffer from one fracture and again after another.
Many people think that having osteoporosis is not a serious disease that will immediately kill people. In fact, its consequences are very serious. The most serious consequence of osteoporosis is fracture, which is also the most common cause of death and disability in elderly patients.
Especially for middle-aged and elderly people, especially for postmenopausal women, they need to pay more attention to the issue of osteoporosis.
Within one year after osteoporosis hip fracture, the proportion of male patients who died of complications was as high as 20%, while about 50% of survivors were disabled, could not take care of themselves, and the quality of life was significantly reduced.
3 Major symptoms, beware of osteoporosis!
● Lucking back pain
● Hunchback
● The three conditions of shortening
● The above three conditions are all manifestations of Spine compression , which may indicate the existence of spinal osteoporosis.
4 stages, beware of osteoporosis!
● Menopause history : Menopause is particularly early, be careful.
● Family History : Be careful if there is someone else in the family who has osteoporosis.
● history of fracture : If a fracture has occurred and osteoporosis occurs again, it is called severe osteoporosis.
● History of smoking, drinking, and drinking carbonated beverages for a long time : If so, be careful.
3 keys to prevent osteoporosis!
1 Reasonable diet, correct calcium supplementation
bask in the sun and drink milk. According to the dietary guidelines of Chinese residents, each person needs to consume 300 grams of liquid milk every day. suggests that we can choose one cup of milk (220 ml) and one cup of yogurt (100 grams) every day. The intake of liquid milk can easily reach more than 300 grams.
2Adjust exercise
Exercise plays a very positive role in the prevention and treatment of osteoporosis. The truly effective exercise mentioned here is weight-bearing exercise, which is mainly divided into weight-bearing aerobic training and resistance training.
Exercise suggestions for different groups of people:
● 40 years old and no osteoporosis occurs: You can choose relatively high-intensity aerobic exercises, such as jogging and dancing.
● 60 years old and have osteoporosis: choose relatively safe low-intensity aerobic training, such as brisk walking. It is recommended to walk in the sun for 20 to 30 minutes every day at noon, 5 to 7 times a week, and also take into account resistance training.
● 70 years old and have osteoporosis: exercise should be done in moderation, it is best to let the patient go to the hospital for evaluation, choose the most suitable exercise method and the safest exercise amount.
3 Pay attention to the safety of the elderly in the home
Prevent falling . The severely affected areas at home are stairs and toilets. You must pay attention to these two places.The elderly should not climb high. If they climb high, they must be helped by young people.
Article source: National Healthy Lifestyle Action
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