The older you get, the looser your bones are? Reminder: 3 kinds of food slowly 'hollow out' bones, eat as little as possible

Some time ago, Granny Li (pseudonym), who was over 80 years old, was caught by the door while riding the elevator, causing pain in her lower back and lower limbs, and she was unable to walk normally. After going to the hospital for examination, she was diagnosed with a lumbar vertebral compression fracture , and the doctor recommended bed rest to observe the situation.

Mother Li's family was worried and took her to a tertiary hospital for treatment. After a series of examinations, considering that Granny Li was older, Director Zhou Guoping of the Rehabilitation Department also suggested conservative treatment.

Granny Li's family said that as she got older, she became more and more picky eaters. She ate almost only white porridge and pickles for three meals a day, and seldom eat anything else. The reason why her condition is so serious now may be related to severe osteoporosis.

1. The older you get, the looser your bones are? it is true

Osteoporosis is a common disease characterized by low bone mass, damage to the microstructure of bone tissue, and increased bone fragility, and patients are prone to fractures. Osteoporosis can make bones weak, and in addition to falls, behaviors such as bending and sneezing can also lead to fractures.

As we age, we lose bone mass.

When young, the body forms bone faster than it loses it. At about the age of 35, the bone mass of the human body reaches its peak . After about 10 years, the lost bone mass will exceed the formed bone mass, and the bone mass will continue to decrease. If there is no timely intervention, osteoporosis may occur.

The harm of osteoporosis is not only fractures, it has become one of the main factors of disability and death in the elderly . Epidemiological surveys show that among Chinese people over 65 years old, the incidence of osteoporosis is 32%, and the incidence of females is higher than that of males, which is 51.6%.

2. Hazards can be fatal

Zhang Wenhong, director of Huashan Hospital Affiliated to Fudan University, pointed out that the awareness rate of osteoporosis is very low, and more than 90% of patients do not know they have osteoporosis. Osteoporosis, as a common chronic disease of the elderly, can be very troublesome once it occurs.

Clinically, many elderly people suffer from fractures due to osteoporosis and minor injuries. It is very difficult to heal, which not only seriously reduces the quality of life, affects life expectancy, but also brings a lot of medical costs .

The most serious complication of osteoporosis is osteoporotic fractures , commonly found in the spine, hip and wrist. After a fracture occurs, the patient's life can undergo great changes, including long-term pain tolerance, long-term rehabilitation, and in severe cases, disability, loss of self-care ability, and greatly reduced quality of life.

Among them, hip fracture is the most dangerous and is called "the last fracture in life" . According to the survey, about 20% of the patients died of various comorbidities within 1 year after hip fracture. The older the patient, the higher the risk of death. Of the surviving patients, about 40% were unable to walk independently, and most patients required care.

3. If you don't want your bones to become loose, you should eat less of 3 kinds of foods

It is often said that "disease comes from the mouth". Osteoporosis is also closely related to diet. Whether the elderly or the young, want to reduce bone loss and prevent osteoporosis, eat the following three foods as little as possible .

1. Carbonated drinks

Most carbonated drinks are high in phosphoric acid, and the body's calcium and phosphorus levels have a great impact on bones. Regular consumption of carbonated beverages can easily lead to excessive intake of phosphoric acid, decreased calcium absorption, and gradually change the structure of bones, eventually leading to bone loss and increasing the risk of osteoporosis.

2. Wine

Alcohol is a carcinogen and can damage the body in many ways . Alcohol ( ethanol ) is a gonadal toxin, and excessive intake can lead to hypogonadism, reducing the secretion of sex hormones, resulting in decreased bone formation and increased bone loss.

At the same time, alcohol damages the liver greatly. Regular drinking can damage liver cells, reduce the synthesis of vitamin D3, and affect the normal absorption and utilization of calcium and phosphorus.

3. High-salt foods

The human body's sodium ions are mainly excreted through urine. If you eat too salty, the excreted sodium ions will increase, and the loss of calcium ions will also increase , and the risk of osteoporosis will increase. It is recommended that the daily intake of salt per person be controlled within 6g, and high-salt diets should be avoided.

4. Do 3 things well, your bones will be stronger

The "Guidelines for Osteoporosis Patients" points out that if you want to keep your bones healthy, you can start from multiple aspects of life and do 3 things.

1. Eat a balanced diet

Eat a balanced diet, reasonably supplement calcium, phosphorus, magnesium, vitamin D, protein and other nutrients, eat lean meat, fish, vegetables and fruits in moderation, try to keep the taste light, and avoid excessive salt intake.

2. Do more than 3 types of exercise

The British Journal of Sports Medicine recommends that people with osteoporosis should do 3 more types of exercise to promote bone strength :

resistance and impact exercise , such as jogging, dumbbell lifting, jumping, etc.;

Exercises that improve strength and balance, such as tai chi, dance, yoga;

Exercises that stretch the spine, such as various common stretches.

It is recommended to exercise 3 to 5 days a week, step by step, gradually increase the intensity, and avoid sedentary activities.

3. Stop smoking and limit alcohol

The harm of cigarettes and alcohol to the body is self-evident. In addition to osteoporosis, diseases such as heart disease and cancer are related to heavy smoking and excessive drinking. It is best to quit smoking and limit alcohol.

Osteoporosis is known as the " silent killer " . We must not ignore it. No matter who it is, developing good living and eating habits is far from osteoporosis. If you find that you or your family members have related symptoms, you should seek medical attention in time without delay.

References:

[1] Branch of Osteoporosis and Bone Mineral Diseases, Chinese Medical Association. Epidemiological survey of osteoporosis in China and the release of the results of the special action "Healthy Bones". 2019; 12(4): 317-318

[2] Propaganda Manual for Prevention and Treatment of Osteoporosis, China Center for Disease Control and Prevention, 2018

[3] Wang Xiaohong, Zhou Huiqiong, Zhou Yuqi, et al. Practice guidelines for patients with osteoporosis [J]. Chinese Journal of Internal Medicine, 2020, 59(12):7.

[4] Do you need to move less to protect bones? The latest consensus: These 3 types of exercise can improve osteoporosis! .New Perspectives in Medicine.2022-06-02

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