2023-04-26 00:48:55
Osteoporosis is listed by the World Health Organization (WHO) as the second most prevalent disease in the world following cardiovascular disease. Physicians remind that bone mass will start to lose from the age of 35. To prevent osteoporosis, in addition to supplementing calcium and In addition to vitamin D, maintain exercise habits, stay away from alcohol and tobacco, and avoid falls.
Chen Yuhong, an orthopedic doctor at Yadong Hospital, pointed out in a Facebook post that osteoporosis is an “invisible killer” in orthopedic clinics due to the lack of obvious early symptoms; the human body will begin to lose bone mass at a rate of 0.5 to 1% from the age of 35, and it will be lost following the age of 50 The rate can even be as high as 3% per year. Elderly people are prone to bone fracture due to osteopenia, increased bone porosity and looseness, which increases the risk of fracture. If the fracture occurs in the hip or spine, it may be fatal.
Chen Yuhong suggested that people should take care of themselves when they are young, supplement calcium every day, and take enough calcium to maintain bone health. They can eat more calcium-rich foods, such as milk, soy milk, fish, tofu, cheese, nuts, etc.; in addition, vitamin D can help calcium absorption, it is recommended to expose to the sun for 15 to 20 minutes a day, so that the body can produce enough vitamin D by itself.
Exercise is very important to maintain bone density. High-intensity weight-bearing exercise can help strengthen bones and muscles; however, for people with osteoporosis, it is recommended to choose gentle aerobic exercise, such as walking, jogging, climbing stairs, yoga, etc.
Chen Yuhong reminded that you should stay away from smoking and alcohol, because smoking and excessive drinking will affect the absorption of calcium and increase the risk of osteoporosis; in addition, preventing falls is also very important. The elderly have a high risk of osteoporosis, and if they fall accidentally, they will fracture. In particular, accidents often occur in the bathroom at home. You can install anti-slip mats in the bathroom, install handrails in the bathtub, or leave night lights at night to improve home safety.
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