Aunt Chen is a cadre who has worked hard for most of her life and finally retired honorably at the age of 55!
But Aunt Chen always has back pain during this time, especially when bending and squatting, it takes a long time to relieve the pain, walking like stepping on cotton on the soles of her feet, and the quality of life is greatly reduced.
Aunt Chen thought that she didn't rest well, so she didn't care.
One afternoon, when Aunt Chen happily took her grandson out to play, she saw her grandson bouncing on the stone road, very worried, so she ran up to help, this support was so bad that Aunt Chen fell to the ground and couldn't get up
With the enthusiastic help of my neighbors, I went to the nearby hospital for examination, only to find that I had osteoporosis and fractures!
Aunt Chen felt very strange, she obviously often drinks bone broth, how can she still have osteoporosis?
Looking at the straight body of the neighbor Aunt Li, walking steadily, with sharp hands and feet, I felt very envious, so I went to "learn from the scriptures" from Aunt Li.
Aunt Li mysteriously said three acts, what did Aunt Li say?
First, who can have osteoporosis
1. Gender factor: Osteoporosis is more common in women, but some men also suffer from the disease.
2. Basic causes: Osteoporosis is caused by aging, low levels of sex hormones, and not getting enough vitamin D or calcium.
3. Osteoporosis occurs: The parts where bone fractures are more likely to occur when suffering from osteoporosis include: wrist joints, spine, and hip joints.
4. Manifestations of having osteoporosis: When osteoporosis causes bones to break, you usually feel pain.
If there is no pain at first. It may be mild, but calcium and bone mass are slowly passing, after which you may start back pain, which will get worse when you stand or walk.
Second, an unbalanced diet is chronic suicide
"The way to health is not to precede food". Diet is the basic condition for human beings to sustain life.
After the elderly get older, they should pay more attention to the supplement of body nutrition.
But many elderly people live very frugally, are reluctant to waste, are unwilling to leave leftovers, and do not pay so much attention to eating.
However, the nutrients in leftovers have long been lost by heating many times, and the salt in them is fully absorbed by food, and it is easier to be absorbed by the stomach and intestines, which is not good for the body and is easy to aggravate the loss of bone mass.
Although thrift is a traditional virtue of our Chinese nation, it is very detrimental to good health.
Especially for the elderly, the metabolic capacity is not as good as that of young people.
The diet must be nutritionally balanced, fully supplemented with calcium, and the diet should not be too single, so as to prevent osteoporosis, live a healthier life, and live longer.
1. Foods that should be eaten
Protein: One egg a day, eat more fish, lean meat, chicken breast, duck breast to replenish energy, thereby enhancing your own resistance and repairing cells. Promote the normal exertion of physiological metabolic functions in the body.
Vitamins: Supplementing with multivitamins, eating more carrots, green leafy vegetables, apples, bananas, and especially vitamin D can increase blood phosphorus and blood calcium concentrations, promote calcium absorption and reduce the risk of many diseases
Calcium substances: calcium supplementation can promote bone growth and development, prevent osteoporosis, it is recommended to drink 300ml of milk every day, eat more shellfish, soy products, etc., and fully take in nutrients from food.
For people with severe calcium deficiency, especially the elderly over 60 years old, calcium supplementation cannot be relied on only by food, but also by medication.
2. Foods that should not be eaten
Although food calcium supplementation is the most economical and safest way, through food calcium supplementation, it is also necessary to avoid foods that are easy to cause calcium loss.
Coffee and strong tea: These two types of food will not only make the human body become excited, affecting normal sleep, but also make the urinary calcium loss serious, which will have a serious negative impact on the body's calcium balance,
High-salt diet: Foods such as canned food, pickles, and smoked meat contain a rich amount of salt, which will increase the metabolic pressure of the kidneys and promote the excretion of calcium substances in the body.
Originally, the calcium content obtained from food is not much, and the supplement is excreted, and the risk of calcium deficiency in the long term is large.
A high-salt diet even affects blood pressure changes, and the daily salt intake of patients with hypertension should be controlled.
Otherwise, the required calcium will be lost, in order to avoid calcium loss and dissolution, the absorption effect is not good, and it is necessary to stay away from high-salt food.
Carbonated drinks: This food will accelerate the loss of bone in the human body, especially the elderly should avoid. There are also many blended drinks on the market, so be especially careful.
Oxalic acid food: It will combine with calcium ions in the human body to form a substance called calcium oxalate. This not only affects the body's digestive system, but also causes the loss of calcium, causing the body to suffer from osteoporosis.
Bone broth: In the eyes of many people, bone broth is a good product for calcium supplementation, but medical experts also tell everyone that the calcium content in bone broth is very small, even if everyone drinks bone broth every day, it is difficult to achieve the purpose of calcium supplementation.
Therefore, like Aunt Chen, even if she drinks bone broth every day, the effect of calcium supplementation is very small.
Tobacco and alcohol: Because the harmful substances in tobacco will also cause bone loss, and persecute the body's bone cell activity, alcohol will also lead to bone loss, which is extremely detrimental to the human body.
In addition, alcohol can also reduce the body's absorption of calcium and damage the body's liver cells. If you want to maintain the health of the body, it is best to choose warm water for hydration.
People who keep the body healthy have normal bone density, calcium meets the needs of the body, will not be inexplicable bone pain, easy to cramp, and need a balanced diet.
Third, if you do not exercise for a long time, it will degrade
Bone reconstruction is continuous for life, exercise makes the blood circulation of the whole body and bones more vigorous, can stimulate the bone tissue to fully absorb and utilize calcium and other minerals ingested in the body, which is conducive to bone reconstruction.
In order to make the bones stronger, the body must be "moved".
When people exercise, they can exercise muscle function, improve muscle mass, and exercise the balance and flexibility of the body.
Long-term non-movement, just like the machine does not move for a long time, it is easy to rust.
If you only sit all the time, it will accelerate the aging of bones and muscle loss, and reduce the behavior of the elderly.
Do not blindly exercise to cause excess: to the bone and joint burden, especially the older elderly, they in the process of exercise, to do what they can, more leisure sports as well.
There is no need to do any stimulating exercises, as long as it is insisted on exercise, such as tai chi, jogging, swimming, etc., you can move to the joints and muscles of the body.
Fourth, I don't like to be in close contact with the sun
Regular sun exposure not only dispels moisture, but also replenishes yang qi to the body, which is also needed by the elderly who want to live a long and healthy life.
In addition to supplementing yang, sun exposure can supplement the body's vitamin D substances, which cannot be synthesized by itself and can only be supplemented through the outside world.
Basking in the sun is a great way to complement it
Not basking in the sun for a long time will lead to a decrease in the body's immunity, it is easy to get sick, and the body is deficient in calcium.
In daily life, going outdoors and having close contact with the sun is conducive to our physical and mental health.
In the cold winter, many elderly people like to bask in the sun.
This not only allows the elderly to obtain sufficient calories, but also promotes the synthesis of vitamin D and the absorption of calcium, thereby helping them achieve the purpose of preventing osteoporosis.
In the hot summer, ultraviolet rays are abnormally strong, and the elderly should also pay attention to sun protection. Don't spend too much time in the sun.
It is best to do some exercise during the best sun exposure periods from 8-10 am and 3-4 pm.
The intensity of exercise should not be excessive, and it is not good to hurt yourself.
5. Consequences of osteoporosis
1. Short height: when osteoporosis occurs in the elderly, the intervertebral disc will become thinner, the vertebral body will be compressed, because the human body has multiple cones, after accumulating multiple vertebral body compression, there will be obvious height shortening.
2. Back pain: The common symptom of osteoporosis is that the elderly often feel back pain, due to intervertebral disc injury, if you do not go outdoors to interact, but sit for a long time, it is likely to cause spinal lesions.
3. Hunchback: The elderly are prone to vertebral compression due to osteoporosis, the body load becomes larger, the back is bent, and a hunchback is formed, which especially affects the posture.
4. Fracture: The most serious consequence of osteoporosis is fracture, and for the elderly, fracture is the most common cause of death and disability.
Studies have found that people with osteoporosis are more likely to break bones after falling.
5. Psychological problems: is the most easily ignored, many patients have osteoporosis, the quality of life is greatly reduced, due to the lack of clear understanding of the condition, easy to produce anxiety, fear and anxiety. This seriously affects the psychological condition of the patient,
The level of one's own activity ability decreases, and the interaction with the outside world is significantly reduced, and it is easy to be bored by oneself in many cases.
In this way, it is easy to produce psychological problems, and if you do not receive care and care, you are prone to psychological disorders.
6. Negative impact: In addition to the risk of falling and fracture, patients will also have back pain, difficulty sitting up and turning over, spinal deformation, affecting cardiopulmonary function, etc., which will bring serious effects and economic burden to the patient and family.
epilogue
For the elderly, fracture can be regarded as a matter that will affect the quality of life in the future, and even lifespan, so we must pay attention to it.
In modern society, calcium supplementation has become a hot topic, with the improvement of living standards, everyone pays more attention to their physical health.
In order not to let our bones be slowly "hollowed out", try to maintain a balanced diet, more sun, more exercise.
How do friends supplement calcium? I wish everyone can master the correct calcium supplement method and become healthier and healthier.