Some orthopedic surgeons said that the general public thinks that osteoporosis is a disease that only the elderly will suffer from, but in fact, the human body will continue to lose bone mass following the age of 35. Without proper maintenance, osteoporosis may develop, leading to hunchback and even spine loss. break off. The doctor also put forward 5 major suggestions to help protect bones and prevent osteoporosis.
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At the age of 35, the bone mass begins to lose without maintenance and is prone to osteoporosis
Orthopedic surgeon Chen YuhongFacebook pageThe article pointed out that the early symptoms of osteoporosis are not obvious, so it is called the “invisible killer” in the orthopedic field. He said that following the age of 35, the human body will lose regarding 0.5 to 1% of bone mass per year, and the rate of bone loss following the age of 50 can even reach as high as 3% per year. Once the osteopenia decreases, the gaps in the bones will increase and become loose, which will cause the bones to break easily and increase the risk of fractures. If the fracture occurs in the hip or spine, it can even be fatal.
5 Bone Protection Tips to Prevent Osteoporosis
Dr. Chen Yuhong said that to prevent osteoporosis, it is necessary to start at a young age. He also listed 5 major bone protection suggestions, and said that the earlier the maintenance, the better the effect.
Bone protection suggestion 1: Supplement calcium
Sufficient calcium supplementation can maintain bone health. You can eat more calcium-rich foods, such as milk, soy milk, fish, tofu, cheese, nuts, etc.
Bone protection suggestion 2: Vitamin D supplementation
Vitamin D can help calcium absorption, the best way is to get more sun exposure, 15 to 20 minutes a day can make the body produce enough vitamin D by itself.
Bone protection suggestion 3: get enough exercise
Exercise is very important to maintain bone density, and high-intensity weight-bearing exercise helps strengthen bones and muscles.
If you already suffer from osteoporosis, you should choose gentle aerobic exercise, such as walking, jogging, running stairs, dancing, yoga, etc.
Bone protection suggestion 4: stay away from alcohol and tobacco
Smoking and excessive drinking will affect calcium absorption and increase the risk of osteoporosis.
Bone Protection Tip 5: Preventing Falls
Elderly people are at higher risk of osteoporosis, and accidental falls may lead to fractures, so they should be especially careful when they are in the bathroom.
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1 in 4 people suffer from osteoporosis?Symptoms of osteoporosis
According to the Department of Health, osteoporosis is a disease of bone metabolism. The decrease in bone density of the patient makes the bone structure weaker, which can easily lead to fractures; it causes pain and other complications, and reduces the self-care ability of the patient.
According to a research report published by the Chinese University of Hong Kong in 2013, among people aged 65 or above, 24.8% of women suffer from osteoporosis, that is, regarding 1 in every 4 people; while 8.3% of men suffer from osteoporosis.
Symptoms of Osteoporosis
A disorder of bone metabolism. The decreased bone density of the patient makes the bone structure fragile, which can easily lead to fractures, causing pain and other complications, and reducing the patient’s self-care ability.
Osteoporosis itself does not have any symptoms. If you feel pain, it is usually caused by a fracture.
The most common fracture sites include the femur, spine, and forearm.
The patient suffered a fractured femur either from a minor collision or from a fall.
The vertebrae gradually collapse even without any collision, causing the back to become curved, resulting in a hunchback and short stature.
Some patients also experience back pain.
Osteoporosis itself does not have any symptoms. If you feel pain, it is usually caused by a fracture. The most common fracture sites include the femur, spine, and forearm. Patients may suffer femur fractures due to minor collisions or falls. Even without any collisions, the vertebrae will gradually collapse, causing the back to become curved, hunched over, and short. Some patients may also experience back pain.
Osteoporosis high-risk group + measurement method
The Department of Health lists people at high risk of developing osteoporosis and lists methods for measuring bone density.
Osteoporosis high risk group
1. Elderly
2. Women: The prevalence rate of women is higher than that of men, usually following menopause, due to the cessation of estrogen secretion
3. Thin body
4. Osteoporosis patients in the family
5. Bad living habits, such as:
smoking
Chronic calcium deficiency
Vitamin D deficiency
Excessive consumption of caffeinated beverages, such as coffee, strong tea
Excessive intake of sodium (salt)
lack of weight bearing exercise
alcoholism
6. Suffering from a medical condition such as:
Insufficient estrogen in women, such as early menopause due to chemotherapy, radiotherapy, or surgery
low testosterone in men
Endocrine disorders such as hyperthyroidism
7. Taking drugs: long-term use of high-dose steroid drugs.
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How do I know if I have osteoporosis?
The above-mentioned high-risk individuals can seek professional advice from doctors and undergo examinations. Common methods for measuring bone density include:
1. Dual energy X-ray absorptiometry (DEXA): used for diagnosis and monitoring the effect of treatment.
2. Ultrasonic instrument (Quantitative UltrasoundQUS): It can only be used as a preliminary screening method for bone density, and cannot be used as a diagnostic tool.
Osteoporosis prevention diet + exercise method
The Department of Health also lists ways to prevent osteoporosis in terms of diet and daily life:
1. Eat a balanced diet
Choose foods rich in calcium, such as:
Dairy food: such as milk, milk products, cheese, cheese, etc. (you can choose some low-fat or skim products to avoid obesity).
Seafood: Seafood eaten with bones or shells, such as rice fish, dried whitebait and dried shrimp.
Soy products: flat tofu, calcium-fortified soy milk, vegetarian chicken, stick bamboo and bean curd skin, etc.
Vegetables: dark green vegetables, such as cabbage, broccoli, cabbage, etc.
Nuts: such as almonds and sesame seeds.
Get enough vitamin D, for example: egg yolks, milk fortified with vitamin D, etc.
Reduce consumption of high-salt foods, such as salted fish and seasonings such as soy sauce, to reduce calcium loss.
2. Do not smoke or drink alcohol.
3. Drinking caffeinated drinks such as coffee and strong tea should be reduced.
4. Moderate weight-bearing exercise, such as walking, Tai Chi, aerobics, etc. Keep exercising at least 3 times a week, 30-60 minutes each time.
5. Outdoor activities, through the sun to help produce vitamin D to help absorb calcium. But avoid exposure to the sun to avoid burns.
