How to prevent osteoporosis

"I drink milk every day without fail for 3 years, why do I suffer from osteoporosis?" Auntie Li is full of doubts.

Auntie Li is 53 years old, and usually drinks a glass of milk every day to supplement calcium and nutrition, over the years the body is also very strong.

Last week, she rushed to the morning market to buy food by public transport as usual. Suddenly, the car bumped, Auntie Li then felt a tingling pain coming from her waist, she thought she had strained her waist, so she rushed to the hospital for a checkup.

The examination results showed that Auntie Li's 4th lumbar vertebra had a compression fracture. After further bone density examination, Auntie Li was diagnosed with osteoporosis.

Auntie Li is baffled, she drinks milk every day for calcium, why the effect is not good?

A. Why does Auntie Li drink "milk" every day, but still have osteoporosis?

Many people are the same as Auntie Li, who thinks that drinking milk can replenish calcium and prevent osteoporosis, but drinking milk alone can not prevent osteoporosis, and many bad diet and lifestyle habits will accelerate the loss of calcium in the body, thus inducing osteoporosis.

1, partiality, picky eating

People who are partial or picky eaters are usually more likely to suffer from osteoporosis. Because bone health and protein, vitamin A/C/D/K, antioxidants, magnesium, zinc and potassium, and other nutrients are related. Want to supplement calcium, and prevent osteoporosis, the diet should be diverse.

2、Eat too salty

Calcium and sodium in the body will usually be excreted together with the urine, if you eat too much salt, urinary sodium is naturally discharged more, and urinary calcium will also be discharged more, which may lead to a large amount of calcium loss in the body.

3, eat too much meat

Eat too much meat, not only will consume too much fat, but also too much protein. When there is too much protein in the diet, it will lead to a decrease in the absorption rate of calcium, while the urinary excretion of calcium will also increase, which may cause calcium deficiency.

4, smoking and drinking alcohol

Smoking will affect the formation of human bone peaks, resulting in reduced bone density, while excessive alcohol consumption will lead to impaired liver function, which in turn affects the metabolism of vitamin D, so that the metabolism of bones is blocked, increasing the risk of the onset of osteoporosis.

Second, the body appears 5 symptoms, reminding you may osteoporosis

The results of the national epidemiological survey of osteoporosis in the population show that osteoporosis has become a serious threat to the health of China's middle-aged and elderly population. the incidence of osteoporosis in people over 40 years old is about 5% for men and 20.6% for women.

The number of people with low bone mass in China is huge, the residents lack knowledge about osteoporosis and the rate of bone density testing is low. Therefore, it is important to pay more attention to body changes in general, and be highly alert to osteoporosis once you have the following symptoms

Back pain: Patients with primary osteoporosis often feel back pain, and the pain will spread along the spine to both sides. The pain will be relieved when sitting or lying on the back, but it will increase when standing upright, reaching back, bending, coughing, sitting for a long time, standing for a long time, and when straining to defecate.

Shorter height: The normal human spine is composed of 24 vertebrae, each of which is about 2 cm in height. With osteoporosis, the vertebrae are compressed, shortening each vertebra by an average of about 2 mm, resulting in a height reduction of 3-6 cm.

Hunchback: The front part of the spinal vertebrae, which is mainly composed of cancerous bone, bears most of the body's gravity and is easily deformed by compression, causing the spine to tilt forward and intensifying the curvature of the back, forming a hunchback. The more severe the osteoporosis, the greater the curvature of the hunchback will be.

Minor trauma is prone to fracture: when the bone loss exceeds 20%, patients can suffer from spinal compression fractures when sneezing, coughing, and bending over to bear weight. At this time, some patients may not have obvious symptoms, but just feel a little pain in the lower back.

Restricted breathing: When compression fractures occur in the thoracic cone or lumbar spine due to osteoporosis, it will cause thoracic deformity and backward curvature of the spine, resulting in a significant decrease in lung capacity and maximum air exchange, and patients will feel restricted breathing.

Third, osteoporosis patients, ignore these 2 points, drink more milk is useless

Osteoporosis is closely related to diet, eating the wrong or falling into the calcium misunderstanding will aggravate the condition.

1, choose the wrong calcium food

Many people think that bone broth, shrimp, and other foods are good for calcium, but in fact, they are less effective. The calcium content of bone broth is only about 5% of milk, while the digestion and absorption rate of calcium in shrimp is low.

To supplement calcium, you should choose dairy products, soy products, and leafy greens. Dairy products such as milk, yogurt, and cheese have a high calcium utilization rate and are not only easy to consume but also rich in nutrients that can enhance calcium utilization such as lactose and vitamin D.

The more "firm" the texture of soy products, the higher the calcium content, it is recommended that calcium can eat more plastered tofu, brine tofu, and dried tofu; the greener the vegetables, the higher the calcium content, and vegetables also contain vitamin K and magnesium and other ingredients that can promote calcium absorption.

2, 3 kinds of food to eat less

Some foods can harm bone health, so eat as little as possible. First of all, eat less fatty meat, because fatty meat is a high-fat, high-protein food, and eat more easily caused by obesity, affecting bone health.

Secondly, eating less salty food, because of the high salt content, often eating will lead to excessive sodium intake, easy to cause calcium loss, affecting bone health.

Moreover, carbonated drinks to drink less, because the excessive intake of phosphate will affect the absorption of calcium, will also cause bone mineral loss, easy to induce osteoporosis.

Fourth, osteoporosis "quietly", good prevention is the key

Osteoporosis's initial symptoms are not obvious, and easy to be ignored, once the fracture is too late to regret. For osteoporosis, prevention is better than cure, it is recommended to do the following preventive measures from a young age.

1、Healthy lifestyle

Human bone development usually reaches its peak at the age of 20-40, after which the bone mass will gradually decline. The higher the peak bone mass, the less likely to suffer from osteoporosis in old age. Therefore, it is important to develop a healthy lifestyle, eat more calcium-supplemented foods and do more running and jumping exercises from adolescence, to achieve strong bones, accumulate bone mass, and prevent osteoporosis.

2、Balanced diet

Calcium is the key inorganic salt that makes up bones. The Academy of Nutrition recommends that people aged 18-49 years old should consume 800 mg of calcium per day, while the calcium intake of middle-aged and elderly people over 50 years old, women in mid and late pregnancy, and lactating women should be increased to 1000 mg/day. The average person can get enough calcium with a balanced diet and can eat more milk and dairy products, green vegetables, nuts, and coarse grains to supplement calcium.

3、Intake sufficient amount of vitamin D

Vitamin D can promote the absorption and utilization of calcium and maintain the balance of blood calcium and blood phosphorus. In addition to eating more food rich in vitamin D, you can also get more sunlight to promote the synthesis of vitamin D. It is recommended to go outdoors for exercise daily to ensure adequate vitamin D levels in the body.

4、Strengthen early screening and identification

To prevent and treat osteoporosis, it is important to strengthen early screening and identification. To diagnose osteoporosis, a bone endometriosis examination is usually done. It is recommended that people over 40 years of age should include bone endometriosis in their routine medical examinations.

Daily self-screening tools (OS-TA) can also be used to self-test bone health. The formula for calculating the OS-TA index is [weight (kg) - age (years)] × 0.2.

① OS-TA index > -1, representing a low risk of developing osteoporosis.

(ii) -1 ≤ OS-TA index ≤ -4, representing a medium risk.

③ OS-TA index <-4, is high risk.

If the OS-TA index is medium to high risk, you should go to the hospital for examination as soon as possible.

Osteoporosis not only affects the patient's physical mobility but also makes the quality of life much worse. Therefore, it is recommended to actively enhance bone health through regular exercise and a balanced diet, and people over 40 years old should have their bone density tested regularly and treat osteoporosis early once it is diagnosed.