What happens when you fall and break? After the age of 50, 3 kinds of nutrients should be supplemented to strengthen muscles and bones

Fracture is the complete or partial interruption of bone integrity and continuity, mainly manifested as swelling, pain, deformity, limited mobility, and local tenderness.

Fractures can be caused by trauma and bone diseases, the latter such as osteomyelitis, bone destruction caused by bone tumors, fractures that occur by slight external force are called pathological fractures.

Get a clear understanding of fractures:

We can understand a bone as a stick or a plank. When the stick is broken, or the plank is broken, it is called a fracture in our bones.

For example: the elderly, the consequences of an elderly person falling on a butt squat and a young boy or child falling a butt squat are definitely different.

Hip fractures, such as femoral neck fractures, or intertrochanteric fractures, often occur in old age.

The elderly's life injuries and fall injuries cause fractures because the elderly themselves, with the growth of age, the quality and strength of the bones will decrease, that is, osteoporosis.

The proportion of osteoporosis in elderly patients is very high, which is equivalent to a piece of wood. If it is a good piece of wood, it is relatively forbidden to use, but if it is a bad piece of wood, it may break very quickly. It can also be used to describe it.

Don't take fractures lightly!

As the saying goes: "It takes a hundred days to hurt your bones!" But for some elderly people, the problem is much more serious than this.

Many older adults lose their lives because of an accidental fall that results in a femoral neck fracture—a more serious hip fracture.

According to statistics, the death rate of the elderly after femoral neck fracture is as high as 50% within one year. Even with good treatment and care, many elderly people cannot recover to the point before the injury, and their life expectancy will be greatly shortened.

In addition, elderly women are indeed more prone to fractures, and the risk is about three times that of men. This is related to the physiological characteristics of women themselves. After menopause, women are more likely to lead to osteoporosis and compensatory bone hyperplasia due to the decline of estrogen levels. Osteoporosis is an important cause of fractures in the elderly.

Studies have shown that women experience a dramatic decline in bone mass in the first 10 years after menopause, with up to 40% of women at risk of fracture due to osteoporosis.

Men generally don't lose bone quality until they are about 60 years old, so in general, women are more prone to fractures than dads.

What happens when you fall and break?

The elderly are prone to fractures after falling because they are older, and most of them will experience bone degeneration, hyperplasia, and bone decalcification, which can lead to osteoporosis.

Elderly people with osteoporosis are prone to fractures even if they are subjected to minor external shocks.

The most vulnerable parts of the elderly to fracture are the femoral neck and the femoral tuberosity. Because this part is relatively special, the local blood circulation is poor, which leads to serious osteoporosis. Therefore, it is very easy to cause fractures after a fall.

After the age of 50, 3 kinds of nutrients should be supplemented to strengthen muscles and bones

First: Calcium

Regarding whether calcium supplementation can prevent osteoporosis, calcium supplementation can only prevent osteoporosis to a certain extent.

But the problem is that the human body's blood calcium is in a dynamic balance. If the intake of calcium is too much, the body will eliminate calcium. If the intake of calcium is too small, the calcium on the bones will enter the blood. middle.

So how to supplement calcium so that it is deposited on the bones is the key to preventing osteoporosis.

Appropriate weight-bearing physical exercise can promote calcium absorption and prevent osteoporosis, because appropriate strength stimulation can increase bone density.

2nd: Vitamin D

Calcium is important for building and maintaining bone health. Vitamin D helps the body absorb calcium. Many people don’t get enough calcium from food. To increase daily calcium levels, eat a variety of calcium-rich foods.

Food sources rich in calcium include some dark, fresh green leafy vegetables such as spinach, kale, and kale, others such as tahini, yogurt, milk, cheese, and canned cartilaginous fish such as salmon and sardines.

You can also increase your vitamin D intake by eating foods rich in vitamin D, such as orange juice, cereal, and milk.

Third: protein

Protein is an element required for bone growth. Although bones may not look "lively", they are actually very "busy" and are constantly in the process of decomposition and synthesis.

A key nutrient required for bone synthesis is protein, in fact, 22% of bone is made up of protein. You need about 1 gram of protein per kilogram of body weight, but not too much.

Otherwise, it is easy to make the blood acidic, thereby depleting the calcium in the bones, and the bones will suffer more.