2023-10-24 11:03:58
In line with the changed osteoporosis disease management and environment, the Korea Disease Control and Prevention Agency revised the osteoporosis prevention and management rules 10 years following their enactment in 2013 following holding meetings with six professional societies and experts.
These osteoporosis prevention and management rules consist of a total of 10 items, and emphasize life-cycle management by reflecting practices from growth to old age. It also included maintenance of appropriate weight, nutrition and physical activity, diagnostic tests for risk groups, and continuous management, which are important in preventing and managing osteoporosis.
The osteoporosis prevention and management rules revised in 2023 and major revisions are as follows.
1. Prepare for rapid bone loss starting in your 50s through appropriate exercise and nutritional management during the growth period.
Bones reach their ‘maximum bone mass’ through adolescence and into adulthood in their early 30s, and total bone mass slowly decreases at regarding age 35, decreasing by regarding 3% every 10 years. If you consume enough calcium and exercise between the ages of 18 and 30, you can maximize bone mass formation and minimize bone loss in old age.
2. Maintain an appropriate weight to avoid becoming underweight.
Weight loss is a factor that causes bone loss, osteoporosis, and fractures, so if you are underweight (body mass index less than 18.5 kg/m2), you should gradually increase your weight until it reaches the normal range.
3. Consume an appropriate amount of calcium and vitamin D.
The recommended daily calcium intake for Korean adults is 700 to 800 mg, and vitamin D is 10 to 15 ㎍. To treat osteoporosis, you can consume more calcium and vitamin D. Foods rich in calcium include milk, yogurt, tofu, seaweed, and green vegetables. Vitamin D can be produced in the skin through exposure to sunlight or consumed through foods such as blue-backed fish, egg yolks, and mushrooms.
4. Avoid drinking alcohol, coffee, and carbonated drinks or reduce them to a moderate amount.
Do not drink alcohol, coffee, or carbonated drinks. If you drink alcohol, reduce it to less than 1-2 cups per day, and reduce caffeine drinks such as coffee to less than 2 cups per day.
5. I don’t smoke.
Smoking destroys osteoblasts that build bones and interferes with calcium absorption, so quitting smoking is essential for the prevention and treatment of osteoporosis.
6. Do weight-bearing and balance exercises every day if possible.
Regular exercise improves bone density and quality, increases muscle mass and balance, protects bones, reduces the likelihood of falls, and prevents osteoporosis and fractures.
Do exercises that stimulate and load your bones and muscles using your own body weight (weight-bearing exercises), such as brisk walking, light running, jumping rope, and climbing stairs, for 30 to 60 minutes every day if possible, and balance exercises and postures such as standing on one leg. Do proper exercise every day.
7. If you have risk factors, get a bone density test regularly and discuss the results with your doctor.
Postmenopausal women and elderly men experience rapid bone loss, increasing the risk of osteoporosis and osteoporotic fractures.
If you have risk factors such as family history, early menopause, history of fractures, or loss of height, undergo regular bone density tests* and discuss management methods with your doctor.
* Currently, bone density tests are being conducted on women aged 54 and 66 through the national health checkup.
8. Consistently manage osteoporosis.
If osteoporosis is left untreated, fatal fractures can occur. Even if bone density improves slightly through treatment, treatment should be continued without stopping arbitrarily.
9. Be careful not to fall and improve living environments that are prone to falls.
More than 90% of osteoporotic fractures are caused by falling, so it is important to change the surrounding environment to prevent falls.
Improve the indoor environment by installing bright lighting, bathtub/shower handles, and floor mats, as well as clearing obstacles on the floor and removing moisture. You should be more careful if you are taking medications that can reduce your sense of balance (hypertension medication, tranquilizers, antidepressants, etc.).
10. Prevents muscle loss in old age.
Adequate muscle mass in old age helps maintain muscle strength and prevent walking disorders and falls. Prevent muscle loss by consuming enough protein every day and performing strength training 2-3 times a week.
<자료=질병관리청>
1698147041
#lifestyle #rules #prevent #manage #osteoporosis
