Don't want to make the bones brittle, these 4 things must be done less!

It is no stranger to mentioning "osteoporosis". It is a common disease that seriously threatens the health of the elderly. The problem of osteoporosis in middle -aged and elderly women is particularly serious.

The results of the survey of epidemiology of osteoporosis in China show that the prevalence of osteoporosis in people over 50 years of age in my country is 19.2%; people over 65 years of age reached 32.0%, of which men are 10.7%, and women are as high as 51.6%[1].

Even more severe, the level of bone health of Chinese people is also worrying and has a trend of younger. The survey found that my country is huge in low bone volume and is a high -risk group of osteoporosis. The low bone volume rate of 40-49-year-olds in my country reached 32.9%, of which 34.4%were men and 31.4%of women.

01

What is osteoporosis?

Bone loose disease, saying that straight spots are the bones become loose.

Outside our bones is a hard shell, wrapped in the bone beams inside (a sponge -like bone tissue). The internal structure of healthy bones is similar to a sponge. In addition to supporting the body and protecting important organs, bones also store calcium and other minerals.

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During the metabolism of the bone, a certain amount of bone tissue is dissolved and absorbed every day, and a considerable number of bone tissue is generated. The balance between the two maintains the stability of the bone. Once the production of the bone is smaller than its dissolution and absorption, the bone tissue will gradually become thinner, thinner or even broken, causing osteoporosis.

Bone loss usually occurs quietly without obvious symptoms; but as the osteoporosis worsens, there will be symptoms of back pain, humpback, and dwarfing. It is a fatal problem for the elderly [2].

Among them, femoral fractures are particularly dangerous, and about 20 % of patients die within one year after diagnosis. The death of Mr. Yuan Longping, the father of rice, was also related to an unexpected fall. Therefore, osteoporosis is often called "silent killer".

02

To prevent osteoporosis, pay attention to these 4 things

In daily life, if you don't want to make your bones brittle, the following 4 things must be less or even touched:

1. Drink

Long -term drinking can inhibit osteocyte activity, reduce the proliferation and activity of bone cells, reduce bone formation, and cause bone loss.

This is because alcohol can inhibit osteocyte function and affect sex hormone secretion, interfere with vitamin D metabolism, and promote thyroid hormone secretion.

Moreover, excessive drinking will increase the risk of falling, which is even worse for patients with osteoporosis. So I suggest you try not to drink.

If you have a work entertainment or other reasons, you must drink it. According to the suggestions of Chinese residents' dietary guidelines, men's alcohol intake does not exceed 25 grams per day, and female alcohol intake does not exceed 15 grams per day.

It is equivalent to: women can drink up to 360 ml of beer every day or 150 ml of wine or 75 ml of low -degree liquor. Men can drink up to 720 ml of beer or 300 ml of wine or 150 ml of liquor.

But it must be noted that drinking without any "safety value"! The safest drink is 0!

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2. Drink coffee, tea and other caffeine -containing beverages

my country's "Primary osteoporosis Guidelines (2017 Edition)" reminds that a large amount of coffee and tea will affect the absorption of calcium and increase the risk of osteoporosis [3].

However, this does not mean that we can't drink coffee and tea at all.

In fact, the loss of calcium caused by coffee and tea is not as horrible as everyone imagined. Each cup of coffee will only increase calcium loss of about 2 to 3 mg.

Suggestions for people who like to drink coffee and tea:

1) Drink in an appropriate amount, not more than 3 cups a day.

Most health institutions believe that healthy adults can drink coffee in moderation. The International Orthopedic Loose Association and the National Orthopedic Loose Association recommend that the daily coffee intake is controlled to be controlled within 3 cups [4].

2) Add milk when drinking coffee and tea, or eat more milk products.

Including drinking milk, yogurt, and eating cheese. The calcium obtained in milk can play a good role in making up for it, so don't worry too much about this loss.

It is necessary to remind everyone that in addition to the coffee itself, many drinks and foods in life also contain caffeine. Many carbonated drinks (such as cola), energy drinks, chocolates, etc. If you eat these things, remember to drink less coffee.

3. Conditioning high sodium diet

High sodium and high -salt intake can promote the excretion of urine and calcium in the human body, which will cause bone loss in the long run and increase the risk of osteoporosis.

The kidneys are discharged 2300 mg sodium (equivalent to 6 grams of salt), and at the same time, it will lose 40 to 60 mg of calcium. Excessive salt means taking away more calcium. If a middle -aged woman eats 1000 mg of sodium (equivalent to 2.5 g salt) per day, and not much consumes calcium, the excreted calcium comes from bone calcium, then it will lose 1% of bone calcium every year.

The reality is that the intake of sodium sodium in my country is already twice the recommended health intake of the World Health Organization WHO, especially in some areas in the north to eat more salty, but the calcium intake is only half of the recommended value. Essence

The main source of sodium in our daily diet is salt, so we must pay attention to less salt and light diet when cooking.

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In addition, stealth sodium is a problem that people often ignore. "Hidden sodium" in processed foods such as MSG, chicken essence, soy sauce, bean curved, plums, potato chips and other processed foods will also bring a lot of sodium. In daily life, it is recommended to start from the following aspects to reduce salt intake:

Put less salt for cooking and cooking by yourself, which can greatly reduce sodium salt intake.

When eating, you consciously avoid excessive salty foods, such as pickles and ham sausage foods.

Develop quantitative habits by yourself to reduce the amount of salt in measurement (such as quantitative salt spoons).

Use cooking skills to reduce salt. For example, wait until the food is out of the pan and season with salt; use vinegar, spices, lemon juice and other flavor to replace some salt.

Use steaming, cooking and other cooking methods, and use less stir -fried, salt and pepper to make food.

When buying packaging food, pay attention to the nutrition label and try to pick low sodium products.

4. Smoking

A large number of studies have shown that many harmful substances in tobacco can affect bone metabolism, inhibit bone formation, promote bone absorption, cause bone mass loss, and eventually lead to osteoporosis and increase risk of fracture. The bone loss rate of smokers is about 1.5 to 2 times that of those who do not smoke. Female smoking can also make the menopause age advance, ovarian function premature aging, and insufficient estrogen in the postopara to increase osteoporosis.

Moreover, the harm and damage of smoking to health is multi -organ and multi -faceted, and we should refuse to smoke.

What needs to be reminded is that osteoporosis is a disease caused by multiple factors.

For patients with osteoporosis, in addition to trying to do less or avoid the above four things, they should still maintain a dietary balance to ensure sufficient calcium and vitamin D intake. At the same time, they should pay attention to moderate exercise to promote bone health.

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