Osteoporosis is a common disease among middle-aged and elderly people, according to statistics, the incidence rate of 60 ~ 69 year old women in China is as high as 50% ~ 70%, and the incidence rate of elderly men is 30%. Today we mainly talk about how to prevent osteoporosis in middle-aged and elderly people. Before talking about how to prevent, it is necessary for us to understand why osteoporosis occurs and how osteoporosis is caused.

What is osteoporosis?

Osteoporosis is simply a condition in which the amount of bone in the bones of the human body is reduced, and the internal fine structure of the bone tissue is destroyed so that the brittleness of the bones is increased, making them susceptible to fracture. In layman's terms, it is like a wooden beam being hollowed out by white ants. However, this process is very slow, so there is usually no obvious clinical manifestations at the beginning, so it is called "silent disease", "silent epidemic" and "silent killer".

What causes osteoporosis?

Bones are made of collagen and non-collagenous proteins and contain a large amount of calcium. Calcium in the body is relatively stable and characterized by dynamic balance. If dietary calcium intake is insufficient or certain factors affect calcium absorption, the calcium required in the blood will be obtained from the bones, and the loss of bone calcium leads to a decrease in bone strength and quality, which ultimately leads to thinning, fragile bones and osteoporosis. At the same time, calcium absorption needs the help of vitamin D. Therefore, insufficient intake of vitamin D is also one of the causes of osteoporosis. Other risk factors for osteoporosis include low physical activity, excessive alcohol consumption, smoking, excessive caffeinated beverages, nutritional imbalances, insufficient protein intake, high sodium diet and low body mass.

How to Make Lifestyle Changes to Prevent Osteoporosis?

China's Guidelines for the Diagnosis and Treatment of Primary Osteoporosis (2017) suggests that to prevent osteoporosis, lifestyle modifications include:

(1) Strengthening nutrition and balanced diet;

(2) Adequate sunlight;

(3) Regular motion;

(4) Cessation of smoking;

(5) Limit alcohol;

(6) Avoid excessive coffee consumption;

(7) Avoid excessive consumption of carbonated beverages;

(8) Avoid or minimize the use of drugs that affect bone metabolism.

Dietary recommendations for the intake of calcium-rich, low-salt and moderate protein balanced diet, the recommended daily protein intake of 0.8 ~ 1.0g/kg body mass, such as for a 60kg person, the daily protein intake of 48g ~ 60g.

How do I get calcium?

The best way to get enough calcium is to have a balanced diet. Dairy and its products are the best source of dietary calcium. Milk is not only rich in calcium, but also has the right ratio of calcium to phosphorus, making it the best source of calcium for the human body, Specifically, drink a glass of milk for breakfast every day (200 grams).～250 ml), and a small cup of yogurt for lunch (100～(125ml), can reach the recommended intake of 300g, not accustomed to drinking milk can also be used directly with the same amount of yogurt to replace; Secondly, soy products are also high in calcium content of food, dried tofu, tofu shredded, vegetarian chicken, etc. Calcium content is also relatively high, every day to eat 200 grams of northern bean curd or 100 grams of dried bean curd, it can provide more than 300 milligrams of calcium; and then there is the shellfish, small fish, shrimp, dark green leafy vegetables and cauliflower, sesame seeds or sesame paste, hawthorn in the fruit, can provide a total of considerable calcium elements. , dark green leafy vegetables and cauliflower, sesame seeds or sesame paste, hawthorn in fruits, all can provide a total amount of considerable calcium elements.

How do I get vitamin D?

The content of vitamin D in food is very low, and it is generally difficult to meet the body's needs by food supplementation alone. Adequate sunlight can promote the synthesis of vitamin D in the body, it is recommended that between 11:00 a.m. and 3:00 p.m., as much as possible to expose the skin to the sun in the sun for 15-30 min (depending on the time of sunshine, latitude, seasonal factors, etc.), two times a week, in the sunshine, as far as possible, do not apply sunscreen, so as to avoid affecting the effect of sunshine. However, care should be taken to avoid strong sunlight to prevent burning of the skin.

Food sources of vitamin D:

• Dairy products such as milk and yogurt with added vitamin D
  

• Deep-sea fish products such as salmon, tuna and mackerel
  

• Egg food products
  

Why does regular exercise help us prevent osteoporosis?

First, outdoor activities can better receive ultraviolet light exposure, as mentioned above, which is conducive to vitamin D synthesis in the body. Secondly, moderate exercise has a more obvious effect on both maintaining bone mass and improving bone density, and exercise can not only delay the time of osteoporosis, but also reduce the degree of osteoporosis. Adherence to appropriate physical activity can help enhance the body's responsiveness, improve the compliance, extension and flexibility of tendons and ligaments, improve balance function, reduce the risk of falling, and lower the incidence of osteoporosis-induced fractures. Therefore, proper exercise can help us prevent osteoporosis.

How do middle-aged and elderly people exercise?

Moderate exercise has more obvious advantages for both maintaining bone mass and improving bone density. The best exercises for older adults to prevent osteoporosis are weight-bearing exercises, including walking, hiking, jogging, stair climbing, tennis, jumping rope and dancing; followed by resistance exercises, activities that use muscle strength to increase muscle mass, including push-ups, dumbbells, barbells and weightlifting, which help to strengthen the bones and also have have additional benefits as the exercises increase muscle strength, coordination and balance, and maintain better overall health. Other traditional sports in China such as tai chi, tai chi sword, wu qi opera and ba duan jin are also available, as well as yoga, dance and table tennis. However, note that people who already suffer from osteoporosis, those with heart or lung disease, and those who have not yet begun exercising in most of their adult lives should consult their doctors and professionals before beginning any exercise program.

Daily outdoor exercise for older persons 1～2 times, each time about 1 hour, to a slight sweat is appropriate; or at least six thousand steps a day. Note that each exercise should be measured, the intensity should not be too great, the duration of the exercise should not be too long, and the exercise can be divided into several times. In short, the way, time, frequency, intensity, and combination of regular functional exercise should follow individualization, especially in the elderly, functional exercise should be aimed at the protection of residual function and the play of residual function.In 2015, China introduced the "Exercise Prevention and Control of Osteoporosis Expert Consensus", which sets a more specific program for the prevention of osteoporosis by exercise in middle-aged and elderly people.

Do I need to take any supplements to prevent osteoporosis?

As we mentioned earlier, insufficient calcium and vitamin D intake can lead to the development of osteoporosis, so the essential supplements for bone health are calcium and vitamin D.

钙剂:The 2018 edition of the Reference Intake of Dietary Nutrients for Chinese Residents suggests that the recommended daily intake of calcium for people over 50 years old is 1000 mg (elemental calcium). Adequate calcium intake through diet is recommended as far as possible, and calcium supplements can be given when dietary calcium intake is insufficient. Nutritional surveys show that the daily dietary intake of elemental calcium in China is about 400 mg, so it is necessary to supplement elemental calcium about 500-600 mg per day. note that supplemental calcium should be in moderation, and super-dose supplementation of calcium may increase the risk of kidney stones and cardiovascular disease. It is not recommended to take calcium supplements for all age groups without a reason.

Calcium products on the market are mainly divided into two categories, inorganic calcium and organic calcium, and the same calcium source has a variety of dosage forms, such as capsules, flushing, tablets, liquid dosage forms and so on.

Inorganic calcium clinical application is mainly calcium carbonate, in all calcium supplements with the highest amount of elemental calcium, is currently more widely used and more cost-effective calcium supplements, it also has a strong effect, taking less, etc., but need to participate in the gastric acid, the common adverse effects of epigastric discomfort and constipation and so on.

Organic calcium mainly includes calcium gluconate, calcium lactate and calcium citrate, such calcium metabolism does not require the participation of gastric acid, containing low elemental calcium, with better water solubility, suitable for patients with gastric acid deficiency, small gastrointestinal adverse reactions, slow action, and large dosage.

For different dosage forms of the same calcium, the elderly are suitable for taking liquid dosage forms because liquid dosage forms are best absorbed among oral medications to make up for the lack of gastrointestinal absorption ability of the elderly.

How do I take calcium supplements?

Calcium supplements are better absorbed when taken in divided doses than at one time. For people with normal gastric acid secretion, taking calcium supplements between meals can minimize the interference of food on calcium absorption, while people with gastric acid deficiency should not take calcium supplements on an empty stomach. It is recommended that if the instruction manual has indicated the method of taking, according to the instruction manual, if the instruction manual does not indicate, then early in the morning and before going to bed each take 1 time is preferred, if the use of once a day, it is recommended that every night before going to bed is preferred. It is also important to note that calcium supplements should not be taken with tea, as tea contains tannic acid, which will combine with calcium and affect the absorption of calcium. For those who need to take calcium supplements for a long period of time, it is better to take calcium supplements intermittently, for every 2 months of taking calcium supplements, stop taking them for 1 month, and repeat the cycle of taking calcium supplements.

vitamin D:Vitamin D insufficiency is widespread in China, the 2018 edition of the Chinese residents dietary nutrient reference intake suggests that the recommended daily intake of vitamin D for people aged 50-65 years is 10 μg (400 IU).Elderly people aged 65 years and above often have vitamin D deficiency due to the lack of sunlight, as well as intake and absorption barriers, and the recommended daily intake is 15 μg (600 IU); if insufficient vitamin D is obtained from daylight If the vitamin D obtained from sunlight and food is insufficient, vitamin D supplementation is needed. In the prevention of osteoporosis, there is no convincing conclusion on whether vitamin D should be supplemented or not, but many studies have concluded that vitamin D deficiency can cause or aggravate certain diseases, such as diabetes, obesity, depression, etc. Therefore, it is recommended to assess the risk of osteoporosis and nutrient intake of high-risk groups, and to supplement with vitamin D in appropriate amounts according to the clinical judgment, if necessary.

emphasize

The prevention of osteoporosis in middle-aged and elderly people needs to be implemented through comprehensive measures, advocating reasonable dietary structure, regular and suitable exercise; at the same time, changing bad habits and not abusing drugs; in the absence of deficiency by additional calcium and vitamin D supplementation does not benefit, but according to the individual situation to maintain a normal intake is still necessary. Epidemiological studies in the middle-aged and elderly population in China are not yet sufficient, so supplementation should also be individualized. Rational supplementation is the basis for it. Through early and rational supplementation of calcium and vitamin D, the occurrence of osteoporosis can be reduced or delayed, thus improving the physical quality and quality of life of middle-aged and elderly people.

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care for sb.The best way to prevent osteoporosisThat's what's going on inGet all your bone mass when you're young.That's what we say when we puthave a good foundation, then as we age, even if there is bone loss, then we have a thick enough base to have enough left over! And forA lot of older people are losing bone mass., there are some older people who are in a state of bone loss, and some older people who already have osteoporosis, a condition in which we areWe can't talk about preventing osteoporosis.It's all about howFighting Osteoporosis! The specific practices are, inter alia, the following.Diet, exercise, fall prevention and medication!What exactly should I do?Thanks to Dr. Open Chatter!

First, know the state of your bones!

If you want to fight osteoporosis, it is important to have the appropriate tests first, to be clear about the state of your bones, theYou can't talk about confrontation until you know what's going on, right?

For men over 60 and women over 45, it is recommended that you have aDual-energy X-rays.This is the gold standard for determining the state of bone mass in the skeleton, and based on dual-energy x-rays, we getA t-valueIf you have thisValues between -1.5 and -2.5We judge it to bebone lossIfBelow -2.5Then we'll rule that it'sosteoporosisIf you've already had a fracture, it's important to diagnose thesevere osteoporosis。

If you have been examined and determined to have decreased bone mass or osteoporosis, then we need to seriously fight osteoporosis in the following four ways.

Diet is the foundation of the fight against osteoporosis!

Many of us think that if there is a decrease in bone mass or osteoporosis calcium supplementation will be sufficient, alwaysDependence on exogenous supplementationWell, actually.Diet tends to be this basis for our calcium supplementation for fighting osteoporosis。

If you can consume the proper amount ofcow's milkorskim milk300 milliliters, then it can help us a good supplement of 300 milligrams of calcium that the body can easily absorb, with the addition of some soy products as appropriate,Fresh vegetables and nutsIf you consume a lot of calcium in your diet, you may already have 500-600 mg of calcium in your diet, and a proper intake of some animalLiver, deep-sea fish, eggs, mushrooms, etc.Ingredients that work well to help us replenish the lack ofvitamin DIf we can then scientifically sunbathe and do some exercise properly, then it can also help us to promote the absorption of calcium well.

For people with decreased bone mass or osteoporosis, we need dailySupplemental calcium should be 800 to 1,000 milligramsAround the same time, the diet can provide 600-700 mg of calcium, then we can appropriately reduce the amount of dietary supplements to supplement calcium, appropriate intake of about 300 mg or 500 mg of calcium supplements per day is sufficient.

Exercise, too, is an important anti-osteoporosis measure

ourBones are supposed to be a weight-bearing organ.Osteoporosis occurs when bones are not stimulated for a long period of time, the classic example being astronauts who spend too much time floating in space and often return to Earth with osteoporosis.

So for older people who already have bone loss or osteoporosis.Appropriate weight-bearing exercise is very important in the fight against osteoporosisHowever, brisk walking, walking, jogging, and playing tai chi are all good choices, but one thing to keep in mind is that swimming, because of its buoyant effect, has very little effect on the fight against osteoporosis.

In addition, for the elderly must be appropriate to carry out some of the antiresistance movementThese resistance exercises are also very useful in fighting osteoporosis, such asdumbbell (weightlifting)Just a very good one.

What about the above exercises, there is no need to push too hard, the amount that suits you is the best.

Fall prevention is extremely important

The biggest problem with osteoporosis is the possibility of fragility fractures, for which theA serious fracture in an elderly person can have life-threatening consequences., for example, a fracture of the hip joint, which everyone knows is calledThe last fracture of my life.Once such a fracture occurs, it is very easy for thePneumonia, decubitus ulcers, and thrombosisA number of complications such as these can jeopardize the lives of the elderly.

So for older people, especially those with osteoporosis.Fall prevention is very important。

for exampleDon't dim the lights in the roomThe house must be cleaned up.prettifying a garment, don't have too many obstacles in the way of walking, and in the bathroom be sure to be prepared tonon-slip matas well asAnti-fall handle。

When it is cold and slippery or raining, you can choose to walk indoors to do some resistance exercise, but outdoor exercise is not recommended.

When seniors are traveling, theNever feel ashamed or ashamed to use a cane or walking stick!, which is perfectly normal, this doctor often tells older people, especially for those at risk of falling, that if a fracture occurs, theIf it's a choice between being bedridden and using a caneWhich one? Think about it.

medication

Elderly people identified as having osteoporosis who want to fight it should, in addition to adjusting their diet and lifestyle habits, adhere to scientific and reasonable exercise, and pay attention to fall prevention.Appropriate use of medication is also a very important part of。

There are two main segments of anti-osteoporotic medications, theOne is proper calcium and vitamin D supplementationThis is the basis of the fight against osteoporosis, the specific amount of calcium should be supplemented, in the previous dietary relief has been written to you, if theIf you are unable to get enough calcium from your diet, you can increase the amount of calcium supplements you take.However, it is recommended thatDo not take more than 500 mg with each meal, otherwise it is difficult to absorb.

additionallyVitamin D supplementation is also very important, andHow do you know if you are vitamin D deficient? This requires a vitamin D blood test, which allows us to know whether vitamin D is in a state of deficiency, extreme deficiency or insufficiency, after which, depending on the specifics of your vitamin D, it is scientifically sound to use medication to supplement your vitamin D such asOral Osteotriol or Alfacalcitol.. Why do you need to take a vitamin D supplement?It may be unknown to everyone becauseVitamin D is the equivalent of a calcium porter. Vitamin D has a multidimensional effect on preventing falls, fighting osteoporosis, promoting bone calcium deposition, and facilitating calcium absorption。

Also bone resorption, also known as bone destruction, is somewhat enhanced in the elderly, especially in women who are in the perimenopausal period, so be sure toAppropriate use of bone resorption inhibitorsFor example, oral alendronate, such as intravenous zoledronic acid, but this requires a doctor to make the decision, do not use these drugs. As for the elderly with severe bone pain, the appropriate use ofcalcitonin salmon, which is useful for pain relief and mood relief.

summarize

For many of the elderly who already suffer from bone loss or osteoporosis, it is already difficult to talk about the prevention of osteoporosis, and what really needs to be done is to fight against osteoporosis, try to slow down the process of osteoporosis, and have a better old age yourself, specificallyWhat to do to fight osteoporosis in 4 important measures thatDr. Xie has given you a detailed introduction in this article, if you still have other doubts you can leave a message below, we discuss together.

Of course, if you don't have any bone loss or osteoporosis after the test, that's great, just regulate your diet and exercise!

I adhere to the simple language to explain the complexity of disease knowledge Xie Xinhui, code word is not easy, if you agree with my point of view, please help to point a concern to or point a like it, if you or your family and friends also have elderly osteoporosis in this area of trouble, please forward this article to the need for them it, thank you!

A: Please see 👇

1. Diet: Drink milk, soy milk, nuts, fish, fruits, spinach, etc.

2, living habits: get up early and go to bed early, often sunshine, adhere to do radio gymnastics and eye exercises.

3, to protect the joints: do not climb mountains, reduce climbing stairs, avoid strenuous exercise.

4, keep a good mood: happy mood can produce self-healing and immunity.

5, slow action: slow line, slow turn, slow life, slow rhythm, careful, safety first ☝️

First of all, let's see what is osteoporosis? Osteoporosis is a chronic disease characterized by the deterioration of bone microstructure, which is common in middle-aged and elderly people, and its occurrence is the result of a combination of genes, environment and lifestyle.

What are the dangers of osteoporosis?In China 70-80% of fractures in middle-aged and elderly people are caused by osteoporosis (It is a low violence fracture that occurs during daily activity or minor trauma and is commonly seen in vertebral and hip fractures), and as a serious consequence of osteoporosis of fragility fracture once occurred will also mean a very high lethality, a foreign study showed that hip fracture patients with a 1-year mortality rate of 15.9%, there have been hip fracture patients with a probability of re-fracture of 11-23%, and its 1-year mortality rate is increased to 24.1%. In clinical practice, it is already defined as the last fracture in the life of the elderly, a hurdle that can not be overcome!

Regarding the prevention and treatment of osteoporosis: 1.Adjust your lifestyle. Don't stay up all night.Avoiding the use of tobacco and alcohol.Attention to the regulation of the biological clock, etc. 2.A balanced diet rich in calcium, low in salt and moderate in protein, 3.Attention to appropriate outdoor activities, physical exercise and rehabilitation therapy for bone health. 4.Calcium: Recommended daily intake of calcium is 800 mg (elemental calcium) for adults and 1,000 mg for postmenopausal women and the elderly. 5.Vitamin D and its metabolites: facilitates calcium absorption in the gastrointestinal tract. Studies have shown that vitamin D supplementation can increase muscle strength and balance in older adults, thus reducing the risk of falls and therefore fractures.

I'm a small doctor, thanks for the likes and attention, upper right corner

The most serious and common consequence of osteoporosis is fractures. That's why the most important thing seniors can do to prevent osteoporosis is to prevent falls. falls are the number one cause of injury deaths among seniors 65 and older, and the death rate from falls among seniors rises sharply with age. The most common sites of fracture in the elderly are the vertebrae, carpal bones and carpal and hip bones. Once fractured, bed rest for a month will lose 10% of bone mass, and at the same time began to appear muscle atrophy, reduced motor ability, which for the elderly who originally had little bone stock, it is even worse. So fall prevention should be in the first place.

The second is to reasonably supplement foods containing calcium and zinc, eat more lean meat, oysters, fish, egg yolks, sesame seeds and peanuts to supplement zinc, drink more milk and eat more soy products to supplement calcium. Calcium can also be supplemented by appropriate medication to maintain bone mass and strengthen bone strength.

Third, strengthen the movement, you can choose to adhere to 20 minutes of jogging every day, playing badminton and so on are. Exercise intensity should not be too large, moderate warm-up before training.

One last big trick is sun exposure to promote better absorption of calcium.

Osteoporosis is an increasingly familiar condition that seriously damages health, and those who develop it tend to suffer fractures due to trauma such as falls and collisions. Osteoporosis serious elderly patients, a sneeze will be rib fractures, fall a fart pier can make the spine serious compression fracture. Osteoporosis in our impression mostly belongs to the disease of the elderly female group after menopause, but at present also in the rejuvenation, some often do not see the sun, diet serious irrational, multiple pregnancies, basically no exercise habits of people are more likely to suffer from osteoporosis.

Our fundamental misconception is that people with osteoporosis should focus on taking more calcium tablets, getting more sunlight, and increasing exercise, and that seems to be it! In fact, osteoporosis prevention should not wait until middle age or old age to begin, from the adolescent stage until the elderly stage need to pay attention to and take preventive measures, generally divided into the early childhood to adolescent stage, the adult stage, the elderly stage, and the first stage is even more critical.

Osteoporosis is mostly seen in the post-menopausal elderly female population because of the significant decline in estrogen levels, which leads to accelerated bone loss, mainly calcium loss, hence the various topics of calcium supplementation. In fact, osteoporosis is not only related to calcium supplementation, but also closely related to nutrients such as proteins, magnesium, vitamin D, vitamin K and vitamin C.

Too little magnesium can interfere with calcium absorption.

Dietitians know that "if you don't take calcium without magnesium, you won't regret it!" Calcium-magnesium ratio and calcium-phosphorus ratio are very important, just the public can not be prepared to guide their own mineral intake is not reasonable, then remember that can be appropriate to eat more magnesium-rich foods, such as leafy greens, algae, a small amount of nuts, wheat germ and other high-magnesium foods.

Protein intake is also associated with calcium absorption.

Insufficient protein intake not only affects calcium absorption, but also affects bone elasticity and aggravates osteoporosis. Many elderly people lack of calcium has a common feature, that is, bad teeth can not eat meat food, eating meat is easy to chew, indigestion, heartburn; people are old, lactose intolerance incidence increases, drinking milk is easy to flatulence, diarrhea; eat eggs for fear of cholesterol is too high to eat ......

In fact, the level of protein intake per kilogram of body weight of the elderly should be higher than young people, protein intake of about 1.5g/kg body weight, while the young people's protein intake is more in 1 ~ 1.2g/kg body weight. Meat chewing can be made into meat boil meatballs, vegetables and meat congee, wonton dumplings stuffed; eggs with high cholesterol affecting blood lipids, you can use egg whites to make egg soup or steamed egg custard; milk can be replaced with yogurt, even if the temperature of 40 ° C soaking hot yogurt box is not a problem, or milk and noodles to do steamed bread, will avoid lactose intolerance, but also increase the absorption of calcium; and older people can often eat protein- and mineral-rich Soy products, will also get rich protein, calcium, magnesium, phosphorus, potassium and other nutrients, for the prevention of osteoporosis are helpful!

Vitamins are inextricably linked to osteoporosis

Vitamin D is an important factor in promoting calcium absorption, more sunshine is an important way to synthesize vitamin D3 in the body, while the vitamin D content in food is too small, the vitamin D in milk and egg yolks is not even as good as that in chicken skin, so relying solely on food to provide is not an option. Vitamin K is mostly found in dark green vegetables, algae and soybeans, which not only maintains the body's normal clotting function, but also helps the absorption and utilization of calcium, so it is necessary to ensure that at least 200g of leafy greens and the equivalent of 15g of soybeans per day.

Vitamin C helps collagen synthesis, which can increase the elasticity of bones and prevent and reduce the occurrence of fractures. Soybeans are rich in isoflavones, which have a certain regulating effect on the decline of hormone levels in menopausal women and can be eaten regularly.

Phosphorus, sodium and fat should not be consumed in excess

Meat food is rich in fat, sodium and phosphorus, but if you consume too much then it will affect calcium absorption, and even promote the loss of calcium, so braised meat (here may be said that a certain person to eat braised meat ate to 100 years old, but longevity of the meat is mostly higher bone density, osteoporosis is serious instead of walking are not, then don't eat fat meat as well.) , buckle meat, ribs, elbows, fat beef, fat sheep or try to eat less or not eat it.

Oxalic acid, phytic acid, and ellagic acid also interfere with calcium absorption

Simplified recommendations for promoting bone health and preventing osteoporosis are:

① Eat a balanced diet, with special emphasis on the importance of eating dairy (300 grams), soy products and green leafy vegetables daily.

② Adults who do not drink milk (strictly speaking, calcium intake is well below 800 mg/day) should consider oral calcium supplements. The same goes for children.

(iii) Oral vitamin D supplementation (400 IU/day) for both children and adults, unless working outdoors or getting enough sunlight.

④ Exercise, especially strength exercise, is irreplaceable for bone health.

⑤ Collagen supplementation is usually ineffective because there is no dietary protein intake deficit in terms of diet.

(vi) Quit smoking and limit alcohol consumption, avoid excessive coffee consumption, and avoid excessive consumption of carbonated beverages.

These suggestions are compiled by me based on the Chinese Medical Association's "Guidelines for the Diagnosis and Treatment of Primary Osteoporosis_2017_" and "Consensus on the Clinical Application of Vitamin D and its Analogues 2018", as well as a number of other literatures, and are intended for your reference.

Osteoporosis is a problem that every older person faces without exception. So is it impossible to prevent this disease? The answer is no. Osteoporosis can be prevented, more precisely, its occurrence and development can be prevented to a certain extent, or, in other words, early prevention can reduce the extent of osteoporosis.

Osteoporosis prevention lies in early reserve bone banking

In our daily life, we can find that some elderly people have serious osteoporosis and some have very mild. Each person's physique is different, the occurrence of osteoporosis is different, which is brought about by innate destiny, that is, genetically determined. People with strong bones will have osteoporosis later or less severe than others.

Dietary habits from childhood also determines the occurrence of osteoporosis, some people do not eat meat from childhood, to old age osteoporosis situation is particularly serious. And some Asians, immigrants to Europe and the United States, every day milk, eggs and beef, at the same age, osteoporosis is much lighter than the Asian home. So diet is a very important thing.

Our bone growth, which increases positively from an early age, begins to decrease negatively in our thirties. So the condition of your bones in your thirties determines your osteoporosis later in life. Our bones are a reservoir of calcium, and as we get older, we start to lose calcium, and the more we have in reserve when we are young, the more we have available to spend later.

Primary prevention of osteoporosis

The primary prevention of osteoporosis is mainly to increase the peak bone value. Improving the peak bone value needs to start with adolescents, in addition to proper nutrition and adequate calcium supplementation, but also to get rid of risk factors and adhere to a scientific lifestyle.

A scientific lifestyle includes more exercise, more sunlight, less alcohol and strong tea and coffee, and so on.

Secondary prevention of osteoporosis

Secondary prevention of osteoporosis focuses on those who are entering the pre-osteoporosis risk age group, which is mainly 50-60 years old for men and 40-50 years old for women.

In this population, it is important to check bone density regularly and take preventive medications such as calcium and vitamin D for preventive treatment to reduce the extent of calcium loss and delay the point at which osteoporosis appears. In addition, it is important to actively treat diseases related to osteoporosis, such as hyperthyroidism and rheumatoid arthritis.

Tertiary prevention of osteoporosis

Tertiary prevention of osteoporosis is aimed at patients who already have osteoporosis. Medication is necessary, and measures to prevent falls, bumps, trips and jolts should also be strengthened. Strengthening the self-care awareness of the elderly, active scientific intervention in osteoporosis, slowing down the speed of osteoporosis.

Osteoporosis is a bone disease caused by various reasons. Its characteristic changes are the decrease in the amount of bone tissue, thinning of the bone cortex, and the decrease in bone hardness, which leads to pain in the lower back and limbs, spinal deformities and even fractures. The incidence of osteoporosis gradually increases with age. Osteoporosis is divided into type I osteoporosis for postmenopausal osteoporosis and type II osteoporosis for senile osteoporosis.

In 2016, the prevalence of osteoporosis in China over the age of 60 was 36%, of which 23% were men and 49% were women, which shows that osteoporosis is very common in the elderly. The presence of osteoporosis makes the elderly more prone to fracture due to accidents, so how to prevent osteoporosis is a very important thing.

How can you prevent osteoporosis from occurring in your life?

1. Calcium supplement The main component of bone is calcium and phosphorus deposition to increase the hardness of bone, so calcium is an important component of bone, with age, calcium absorption and bone damage increases, there will be different degrees of calcium deficiency performance, so calcium supplement can be used to prevent osteoporosis, in which the female, more attention should be paid to calcium supplement storage, after menopause can be long-term to be supplemented with calcium, the best way to replenish calcium is to drink milk, calcium in milk, easy to absorb. The best way to supplement calcium is to drink milk, the calcium in milk is easy to absorb, in addition, you can supplement calcium through calcium tablets.
   

2. Supplement Vitamin D Vitamin D can promote the absorption of calcium in the intestines, in addition, vitamin D can also be synthesized through the skin, and more sun exposure can promote vitamin D synthesis, which is also very useful for the prevention of osteoporosis.

3. Strengthening nutrition and physical exercise Appropriate physical activity can promote osteoblast activity, which is conducive to bone formation and the prevention of osteoporosis.

Therefore, the prevention of osteoporosis in the elderly can be carried out through calcium supplementation, sun exposure, vitamin D supplementation, and increased exercise in general.