These 3 kinds of food are slowly 'hollowing out' the bones, do not want to cause osteoporosis, try to touch as little as possible
"You have better bone density than a young man in his 20s."
The 67-year-old Uncle Zhang had his bone density checked in the hospital. The report showed that his spine was 1.307 and the average of both femurs was 1.004. Uncle Zhang's spine bone density was even better than that of young people aged 20-40.
Clinically, there is a T value that reflects the level of bone mineral density. Generally speaking, -1﹤T value﹤1 indicates that the bone mineral density value is normal, and there is a Z value, and the Z value is greater than 2, indicating that the bone mineral density value is within the normal range of the same age. Inside. Uncle Zhang's T value reached 1.7, and Z value reached 2.4. Even the doctor had to sigh with emotion, Uncle Zhang is doing so well.
1. Uncle Zhang has 4 good habits that are worth learning
After the age of 30, the bone mass in the human skeleton begins to lose, and osteopenia is the early stage of osteoporosis . If it develops into osteoporosis, the greatest harm to people is fragility fracture, which affects the quality of life, and even endangers life. Osteoporotic fracture is also one of the main causes of disability and death in elderly patients .
To reduce bone loss, Uncle Zhang has several habits worth learning:
1. Pay attention to nutrition
Uncle Zhang pays great attention to supplementing nutrients such as protein and vitamins. He also likes to eat oatmeal, oranges, bananas, raisins and various dried fruits. There is also great emphasis on vitamin supplementation, such as vitamin B1, B2, B6, B12, and folic acid, plus 800 units of vitamin D orally every day.
Protein levels play an important role in bone health. Insufficient protein intake will affect bone matrix synthesis. Calcium is very important for bones. Many dried fruits are rich in calcium. In addition, vitamin D can promote calcium absorption and utilization. effect.
It can be seen that Uncle Zhang's nutritional collocation is beneficial to bone health.
2. Quit smoking and drinking
Uncle Zhang does not smoke or drink. Nicotine contained in tobacco affects the body's absorption of calcium, and nicotine stimulates osteoclast activity and inhibits osteoblasts. For women, cigarettes also promote the breakdown of estrogen and accelerate bone loss.
Likewise, heavy drinking can easily lead to malabsorption and malnutrition, reduce bone formation and bone mineralization, and lead to bone loss.
3, love the sun
Uncle Zhang loves to bask in the sun, and he wears swimming trunks to bask in the whole body. Sometimes he runs shirtless outside for an hour almost every day at noon.
Adequate sunlight promotes bone health, and the skin's exposure to the sun's ultraviolet rays promotes the synthesis of vitamin D.
4. Insist on exercising
Uncle Zhang loves sports and goes out to participate in marathons almost every week. Later, in order to prevent bone degeneration and muscle loss in the elderly, he strengthened moderate strength training . He believes that moderate strength training for the elderly is more effective than heavy strength training. .
Exercise is very important to maintain bone health. Exercise can generate tension and mechanical stress through muscle contraction, which can promote bone formation and prevent bone loss. Aerobic exercise is also effective in preventing osteoporosis in middle-aged and elderly people. Effective Ways.
2. 3 kinds of symptoms appear, you need calcium supplement
Under normal circumstances, the recommended daily calcium intake for adults is 800 mg, and for people over the age of 50, the recommended daily calcium intake is 1000 mg. However, according to relevant surveys, the daily intake of dietary calcium by Chinese residents is only about 400 mg. If you find yourself experiencing the following symptoms, you should pay attention to calcium supplementation in time:
· Numbness of the limbs
If there is frequent numbness of the hands and feet for unknown reasons, or symptoms that the physical strength is not as good as before, especially in middle-aged and elderly women, it may be the manifestation of osteoporosis caused by calcium deficiency.
· Muscle pain in waist, neck and shoulders
It occurs most often in areas of greater mobility and strength, such as the lower back, neck, and heel muscles . If you often experience muscle aches and discomfort all over the body, especially back pain, neck and heel pain, the symptoms worsen after standing, sitting, or walking for a long time, and the symptoms can be improved after massage, back knocking, and neck pinching . Prompt to pay attention to calcium supplementation.
·cramp
People with calcium deficiency are prone to the symptoms of paroxysmal calf cramps when they climb stairs, swim, climb mountains, and catch a cold while sleeping.
Of course, it is not enough to supplement calcium alone. Calcium supplementation should be mainly based on meals and supplemented by calcium supplements . If you can obtain sufficient calcium in your usual diet, you do not need to supplement additional calcium supplements. Foods rich in calcium Mainly dairy products, dark green vegetables, soy products, etc.
At the same time, pay attention to the intake of sufficient protein and trace elements such as vitamin D. If you can't get enough calcium through your diet, you can take calcium supplements under the guidance of your doctor.
- These 3 kinds of food are slowly "hollowing out" the bones
Diet and bone health are closely related. If you don’t want your bones to become more brittle, you must eat less of these foods:
1. High-salt foods
Scientific experiments have shown that long-term intake of excessive salt will affect the body's absorption of calcium and accelerate bone loss, especially in middle-aged and elderly people.
The more salt you eat, the more calcium is lost. When there is insufficient calcium in cells and blood, the bones need to release calcium to supplement, which eventually leads to a decrease in bone density and osteoporosis.
2. Carbonated drinks
Excessive intake of carbonated beverages such as cola will reduce the body's absorption of calcium. In order to prevent osteoporosis, it is necessary to reduce the intake of carbonated beverages.
3. High-protein, high-fat diet
Protein is an important raw material for synthesizing bone organic matter. Long-term lack of protein is not good for bone health.
However, a long-term high-protein diet will accelerate the excretion of calcium in the urine and induce osteoporosis , because the acidic substances produced during protein metabolism will combine with calcium and be excreted from the kidneys. When the protein intake is too much, the body will mobilize the calcium in the bones. ions leading to bone loss. In addition, a high-fat diet can easily lead to hyperlipidemia, which increases the activity of osteoclasts and accelerates bone loss.
Osteoporosis is a serious threat to human health. When you are young, the higher the level of bone mass accumulation, the later the occurrence of osteoporosis. However, many young people's bone mass is not up to the standard, so pay more attention to bone health. Appropriately increase some foods rich in calcium and vitamin D, and exercise moderately to maintain and enhance bone mass and muscle strength.
References:
[1] "Beware, Bone Loss! 3 situations are stealing your bone mass! ". Health Times. 2022-10-15
[2] "Eat can also prevent osteoporosis, you will understand after reading these 6 points! 》.Medicine.2021-12-06
[3] "World Osteoporosis Day | Cherish bones, stay away from osteoporosis; avoid fractures and enjoy a happy life". China Medical Information Bulletin. 2020-10-20
[4] "[Popular Science Nutrition] World Osteoporosis Day: Please beware of osteoporosis without warning! 》.Clinical Nutrition Network.2022-10-20
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