Healthy bones are closely related to good mobility. Once osteoporosis or even fractures, it will seriously affect mobility and normal life. With the aging of the population, the impact of osteoporosis on the elderly needs to be paid more attention.
October 20 is World Osteoporosis Day . This year, the Chinese theme released by the Osteoporosis and Bone Mineral Salt Diseases Branch of the Chinese Medical Association is "Consolidate your life and win the fight against fractures". The Chinese theme released by the International Osteoporosis Foundation (IOF) is "Take Actions for Bone Health". Call on the public to take action and protect bone health!
Osteoporosis occurs quietly,
3 signs should be paid attention to
0 Many people have heard of the disease of osteoporosis, but they do not know much about its harm. In order to enhance the national awareness of osteoporosis prevention and treatment, on the occasion of World Osteoporosis Day 2022, nearly 100 professional doctors used interesting science popularization videos in the "Motion Star Selection Masters Competition" to interpret the secrets of bone health and multi-dimensional nutrients in multiple scenarios, helping to enhance the national action ability, Care for mobility!
Osteoporosis is also called a "quiet epidemic". It often has no symptoms at the beginning, but the bone mass is slowly losing. It is also easy to be ignored by everyone, and they don’t go to the hospital for treatment until they have a fracture. Menopause women experience lower back pain, joint stiffness, and even fractures after a slight fall, which is caused by osteoporosis.
Although osteoporosis is "quiet", there are traces to follow. According to the "Guidelines for Diagnosis and Treatment of Primary Osteoporosis (2017), osteoporosis has the following symptoms: ①:
1. Low back pain
Low back pain or general bone pain. Pain often occurs when turning over, sitting up, and walking for a long time. The pain will worsen at night or during weight-bearing activities.
2. Hunchback, height shorter
Hunchback, height shorter is because the spinal bones are lost and the support force is getting weaker and weaker. Developing multiple thoracic compression fractures can lead to thoracic deformity and even affect cardiopulmonary function. In addition, lumbar compression fractures can seriously affect the function of abdominal organs, causing discomfort such as constipation, abdominal pain, abdominal distension, and reduced appetite.
3. Fragile fracture
Fragile fracture, that is, fractures occur when subjected to slight external forces in daily life. Osteoporotic fractures occur most often in the waist, back, hip and arms.
A table, one minute to understand the risk of osteoporosis
in one minute
"Guidelines for Diagnosis and Treatment of Primary Osteoporosis (2017)" mentioned that it is estimated that in 2006, nearly 70 million patients with osteoporosis in my country were present, and the number of bone mass of decreased by more than 200 million ①. It is estimated that the number of people with osteoporosis and osteogenic reduction in my country has far exceeded the above figures. This also reminds that at least 200 million people should pay more attention to their bone health!
Osteoporosis can be prevented and treated, and it is very important to strengthen early screening and identification of dangerous groups. The International Osteoporosis Foundation (IOF) recommends screening method - "One-minute test question". As long as there is a question answered "Yes", it indicates that there is a risk of osteoporosis and reminds you to pay attention in life! ①
International Osteoporosis Foundation (IOF)
Osteoporosis Risk One-minute Test Question
Note: Whether it is osteoporosis is still necessary to go to the hospital for double energy X-ray absorption method (DXA) and other confirmed ①.
In addition, people with diabetes , hyperthyroidism or being treated with hormones, family history of fragile fractures, overly thin body, postmenopausal women, the elderly, etc. are all high-risk groups for osteoporosis. ①
prevents osteoporosis,
is not as simple as calcium supplementation
Speaking of osteoporosis, many people's first reaction is calcium deficiency. But in fact, osteoporosis is caused by various reasons for the decrease in bone strength, and is not as simple as calcium supplementation. To prevent osteoporosis, it is recommended to do three things in life:
1. Balanced diet
increases the intake of calcium and appropriate amounts of protein in the diet. Calcium intake has an irreplaceable effect on preventing osteoporosis.
In addition, don’t eat too salty. Adults should not eat more than 6 grams of salt per day, and elderly people should not exceed 5 grams. You should quit smoking and limit alcohol, reduce excessive intake of coffee and carbonated beverages .①②
2. Moderate exercise
0 The muscle activity during exercise will stimulate bone tissue , making the bone stronger ②. Exercise also helps to enhance the body's five-dimensional "movement"—that is, strength, endurance, flexibility, balance and agility, thereby reducing the risk of falling.
3.Sun the sun
Vitamin D plays a very critical role in calcium absorption. However, dietary intake of vitamin D is limited, and sunbathing is a good source of vitamin D in the human body. Actively bathe the sun for 15-30 minutes twice a week, which is conducive to the body's synthesis of sufficient vitamin D. ③
Healthy bones, stay away from osteoporosis, start from life!
Reference materials: ① Guidelines for diagnosis and treatment of primary osteoporosis (2017) [J]. Chinese Journal of Osteoporosis and Bone Mineral Salt Diseases , 2017, 10(05): 413-444. ② Expert consensus on nutrition and exercise management in patients with primary osteoporosis [J]. Chinese Journal of Osteoporosis and Bone Mineral Salt Diseases, 2020, 13(05): 396-410. ③ Xia Weibo, et al. The necessity of calcium supplementation and vitamin D for bone health [J]. Chinese Journal of Osteoporosis and Bone Mineral Salt Diseases, 2018, 11(01): 20-25.
(Health Times)
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