These 3 kinds of food are slowly 'hollowing out' the bones, do not want to cause osteoporosis, try to touch as little as possible
Auntie Wang, 73, was found to have decreased bone mass in her lumbar spine during her physical examination 7 years ago . The doctor advised her to take bisphosphonates to prevent further bone loss.
But Auntie Wang felt that osteoporosis is very normal as people get older, and they don't need to take medicine, just buy some calcium tablets, so she didn't take the doctor's words to heart.
As a result, Aunt Wang accidentally fell a few days ago, and the film found that the thoracic vertebrae were severely fractured , requiring surgery.
I believe that many elderly people will have the idea of Aunt Wang, thinking that it is normal for older people to reduce bone density. Just add some calcium tablets. Is this true?
1. Is osteoporosis not a big problem?
According to the results of the first Chinese osteoporosis epidemiological survey published by the National Health Commission, the prevalence of osteoporosis in people over 50 years old is 19.2%, and the prevalence rate in women over 50 years old is 32.1%, which is much higher than 6% of men of the same age. It is estimated that by 2050, the prevalence of osteoporosis in Chinese men and women aged 50 and above will rise to 7.46% and 39.19% respectively.
Osteoporosis is not only common, but also harmful. The most serious complication is osteoporotic fractures, with spine fractures, hip fractures and wrist fractures being the most common. Just like Aunt Wang in the case, it is precisely because of osteoporosis that the vertebrae are fractured.
Fractures have a huge impact on the life of the elderly, including severe pain, long-term rehabilitation, long-term disability, decreased quality of life and loss of independent living ability, etc., not only physical pain, but also spiritual suffering to the elderly. torment.
How do you know if you have osteoporosis?
Not all osteoporosis has obvious symptoms . Pain is sometimes a signal of osteoporosis, and sometimes it is not. There are two ways for middle-aged and elderly people to detect signs early.
First, fragility fractures occur, that is, osteoporotic fractures, which are commonly found in the spine, hip, wrist and other parts . This fracture is caused by minor trauma, and normal people do not fracture.
Second, through the bone density test, which is also the gold standard for clinical diagnosis of osteoporosis.
The following questions, as long as the answer to one of the questions is "yes", it indicates that there is a risk of osteoporosis, and it is recommended to have a bone density test.
3. Is osteoporosis a calcium deficiency? Advise you to eat less of 3 kinds of food
Many people think that osteoporosis is a response to calcium deficiency. Although calcium is directly related to osteoporosis, it is not an inevitable result.
Liu Yanzhao of the Second Affiliated Hospital of Nanchang University said that there are many reasons for osteoporosis, and not all osteoporosis is caused by calcium deficiency . The cause of the disease.
Diet, these 3 kinds of food are not recommended to eat, so as not to increase the risk of fractures:
Oxalic acid foods : such as leeks, spinach, water spinach, etc., oxalic acid will chemically react with calcium ions in the body to form calcium oxalate that is insoluble in water, which is easy to cause calcium loss. Osteoporosis patients should eat as little as possible, and it is best to blanch them with water first when eating. Reduce oxalic acid content.
Coffee, tea, carbonated beverages : Related studies have found that caffeinated beverages may increase urinary calcium loss, affect the absorption of calcium in the intestine, and have a potential negative effect on calcium balance. It is recommended that patients with osteoporosis drink less than 2 cups of coffee a day and pay attention to proper calcium supplementation.
Alcohol : Alcohol has an inhibitory effect on the normal metabolism of bone cells, resulting in the destruction of bone that is larger than the formed bone. Alcohol also affects calcium absorption and aggravates osteoporosis.
4. Do a few things well, the bones are as hard as iron
Prevention of osteoporosis is a long-term and standardized process. In addition to comprehensive measures such as drugs and exercise, we must also pay attention to muscle exercise to avoid accidents.
1. Supplemental nutrients
First of all, pay attention to calcium supplementation. It is recommended to eat a glass of milk every day and eat more calcium-rich foods such as soy products, green leafy vegetables, and shellfish;
The second is to properly supplement vitamin D, vitamin D can promote the absorption of calcium in the body, eat more fish, cod liver oil, mushrooms;
Finally, it is necessary to properly supplement vitamin K , which can better replenish calcium in the bones, and obtain it through green leafy vegetables, cheese, egg yolks, liver and other foods.
2. Sunbathing
The elderly receive a moderate amount of sunlight, which can promote the production of active vitamin D in the body and help prevent osteoporosis. It is best to choose the time from 3 pm to the evening, when the ultraviolet rays are not so strong, and sun for 20-30 minutes.
3. Proper exercise
Exercise helps bones absorb calcium, and also helps to build muscle activity, improve muscle mass, and avoid accidents such as falls.
Middle-aged people can skip rope, jogging, aerobic gymnastics or swimming more. The elderly should train their upper and lower limbs in a targeted manner: such as Baduanjin and Tai Chi, they can also practice squatting against a wall or lying on their backs to raise their legs to increase the strength of the hip joints and lower limbs.
4. Drug prevention and treatment
Calcium and vitamin D are the basic drugs for daily prevention and treatment of osteoporosis.
The recommended daily calcium intake for adults is 800 mg, and the recommended daily calcium supplement for people over 50 years old is 1000-1200 mg. The daily dietary calcium intake of Chinese residents is about 400 mg, and calcium supplements can be appropriately supplemented according to their needs.
The recommended intake of vitamin D for adults is 400IU (10μg)/d. For middle-aged and elderly people aged 65 and above, the recommended intake of vitamin D is 600IU (15μg)/d. When used for the prevention and treatment of osteoporosis, the dose It can be 800～1200IU (20～30μg)/d.
If you have been diagnosed with osteoporosis, it is recommended to take medicines according to the doctor's order. Only calcium tablets or bone soup cannot prevent and treat osteoporosis. The risk of fractures is huge, and middle-aged and elderly patients must pay great attention.
References:
[1] "Osteoporosis, Do You Really Understand? ——From Epidemiology to Treatment Frontier". China Medical Tribune. 2020-08-20
[2] "Osteoporosis must be calcium deficiency? NO, do not ignore these reasons". Laboratory Medicine Network. 2021-11-14
[3] "If you don't pay attention to osteoporosis, 1 in 10 people will have a fracture! 》. Medical Endocrinology Channel. 2021-08-25
Reproduction is prohibited without the author's permission