Uncle Bai is 62 years old this year, and after retiring at home, he lives a very leisurely life, going downstairs every day after dinner to walk, play chess, and sometimes go fishing with his neighbors.
Recently, he found that he had joint pain symptoms from time to time, and he began to think that it was caused by not resting well, and he still felt pain to death after not going out for several days, which annoyed him enough.
When the neighbor learned about the incident, he advised him to go to the hospital for a check-up, most likely due to osteoporosis. I went to the hospital to check, and sure enough, it was osteoporosis. The doctor advised him to go back and eat more calcium-supplementing foods, and at the same time, he could exercise more appropriately.
After returning home, Uncle Bai would eat eggs every day to supplement calcium, and the neighbor quickly stopped him after knowing about it, telling him that eggs were osteoporotic "hair" and could not be eaten. Now Uncle Bai doesn't know how to be good, eggs can't be eaten, so what should I eat to supplement calcium?
1. Two symptoms in the body may be a sign of osteoporosis
According to the latest national epidemiological survey data, the prevalence of osteoporosis in people over 50 years old in mainland China is 19.2%, and the prevalence rate in people over 65 years old is 32%. It is estimated that there are currently about 90 million osteoporosis patients in the mainland, of which 70 million are women.
Osteoporosis refers to systemic multi-etiology bone disease in which the bone mass and microstructure of bone tissue are changed, resulting in increased bone fragility and easy fractures. Osteoporosis can be divided into primary and secondary according to the etiology, among which primary osteoporosis includes postmenopausal osteoporosis, which generally occurs 5~10 years after menopause, and senile osteoporosis occurs more in the elderly over 70 years old and idiopathic osteoporosis, mainly refers to adolescent osteoporosis.
Secondary osteoporosis refers to osteoporosis caused by diseases, drugs or other clear causes that affect bone metabolism. Such as diabetes, thyroid disease and other endocrine diseases, systemic lupus erythematosus, rheumatoid arthritis and other connective tissue diseases, malnutrition, gastrectomy, long-term use of glucocorticoids, anticonvulsants, thyroid hormone drugs, etc., long-term overweight, weightlessness and alcoholism.
Osteoporosis is not without warning, there are two signs to be vigilant, one is when the body loses more than 3 cm in height after the age of 40, and the other is that fatigue, fatigue, weakness and musculoskeletal pain and other symptoms occur without engaging in a lot of physical work, which may be caused by osteoporosis.
2. Boiled eggs are the "hair matter" of osteoporosis, can I continue to eat them?
As a common ingredient on the table, eggs are not only rich in nutritional value, but also have a variety of practices, but there have been many controversies about eggs over the years, and there are rumors that eating boiled eggs often will cause osteoporosis, is this statement true or false?
Before answering this question, let's take a look at the nutritional value of eggs? Eggs are rich in high-quality protein, the content is as high as about 13%, and its amino acid types and proportions are very close to the human body, and the body absorption rate is very high; eggs also have a series of vitamins, such as vitamin A, lutein, vitamin D and vitamin K, etc., these substances are good for visual cells, promote calcium absorption and promote blood coagulation; in addition, the calcium content in eggs is not low, about 56mg/100g. However, the iron absorption rate of eggs is low, so it cannot be regarded as a good iron supplement.
The claim that eggs cause osteoporosis is actually related to the fact that eggs are rich in protein, and a high-protein diet may cause osteoporosis. Excessive protein intake increases the acidic load in the body and causes calcium to be lost from the bones. At the same time, it will reduce the function of the kidneys, increase the metabolism of calcium in the body, and accelerate the loss of calcium in the bones, which may cause osteoporosis.
But eggs are not so harmful, even eating 2-3 eggs a day will not accelerate the loss of calcium. On the contrary, it can promote the absorption of nutrients by the body, although it may have a leeway on blood lipids, but it will not increase the loss of bone calcium, so there is no need to worry too much about this.
3. If you don't want your bones to be hollowed out after the age of 50, try to touch these 4 foods as little as possible
After the age of 50, it is the high incidence period of osteoporosis, in order to prevent osteoporosis, in addition to diet and calcium supplementation, it is equally important to prevent the loss of calcium.
1. High oxalic acid vegetables
Oxalic acid combines with calcium and other minerals in the gastrointestinal tract to form insoluble crystals and excrete them from the body, which will affect the absorption and utilization of calcium, which may cause osteoporosis for a long time. Common spinach, amaranth, celery, etc. are very high in oxalic acid, it is recommended not to overeat, and it is recommended to blanch before eating, which can reduce the oxalic acid content in vegetables.
2. High-salt food
Excessive intake of high-salt foods will affect the body's absorption of calcium, and will promote the loss of calcium, which is easy to make the body deficient in calcium and increase the risk of osteoporosis. Pickled foods, pickles, candied fruits, etc. are all high-salt foods, so try to eat them sparingly.
3. High-phosphorus foods
Excessive phosphorus intake inhibits calcium absorption, leading to a decrease in blood calcium and inducing osteoporosis. In addition, the calcium in the body will also combine with phosphorus to form hydroxyapatite, which is easy to cause vascular calcification. Common foods with high phosphorus content are processed meats, fried foods, carbonated drinks, etc.
4. Big fish and big meat
The fat content in large fish and meat is very high, and long-term intake will lead to excess free fatty acid content in the body, and after combining with calcium, it will produce insoluble soap calcium, which is not conducive to calcium absorption. And the protein content in these foods is also very high, as mentioned above, excessive protein intake is also not good for calcium absorption, so you must control your daily intake.
Osteoporosis is relatively common in middle-aged and elderly people, and such people should pay more attention to observe physical manifestations and seek medical attention in time after discovering abnormalities. At the same time, it is necessary to maintain a healthy diet and exercise actively, which is good for the prevention and treatment of osteoporosis.
Resources:
[1] "[World Osteoporosis Day] Focus on Bone Health, Bone Strength for Health", Nantong Second People's Hospital Subscription No. 2021-10-20
[2] "Is one egg a day good?", China Food News official platform, 2023-09-21
[3] "These foods will "steal" the calcium in the body", China Food News official platform 2023-08-18
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