Uncle Liu sighed and said slowly: "Hey, don't mention it, just two days ago, I saw that the weather was good, and I wanted to take out the quilt to dry, but when I twisted my waist, I heard a 'click', and then my waist couldn't move." ”
Xiao Zhang's eyes widened: "How can this be? Haven't you always paid attention to exercise and health before?"
Uncle Liu had a bitter face: "Yes, I thought I was in good health, so I didn't pay much attention to it." Who knew that osteoporosis would find me, but now it's good, I can't even get out of bed. ”
Xiao Zhang was silent after hearing this, and his heart was mixed. He once thought that osteoporosis was an unattainable geriatric disease, but he didn't expect it to quietly befall the people around him. And Uncle Liu's experience also sounded the alarm for him: health is no trivial matter, and prevention is always more important than treatment.
01
Osteoporosis, a seemingly inconspicuous health problem, is actually a "silent disease" that is quietly coming. It does not have obvious symptoms like a cold and fever, which can be detected at a glance. On the contrary, it often invades our bodies silently, until an accidental fall or a simple daily action causes a fracture.
The scary thing about this disease is that it gradually weakens the strength of bones, often without people noticing. The bones gradually become thinner and brittle, like a tree hollowed out by termites, which looks solid on the outside, but is actually riddled with holes on the inside. As a result, osteoporosis patients often suffer a fracture suddenly without warning, and this sudden injury can cause deep distress and unbearable pain in their daily life.
More worryingly, the incidence of osteoporosis is increasing year by year, especially in middle-aged and elderly people. This is closely related to factors such as modern people's lifestyle, eating habits, and lack of exercise. However, because the early symptoms of osteoporosis are not obvious, many people often ignore this health risk until the disease is severe.
02
High-salt diet: A high-salt diet can lead to increased urinary sodium excretion, which also increases urinary calcium excretion. In order to reduce the loss of calcium, the Chinese Nutrition Society recommends that the daily salt intake of adults should be controlled below 6 grams.
Excessive intake of meat: Meat foods are relatively low in calcium, and excessive protein intake can lead to a large loss of urinary calcium. In addition, fat will combine with calcium to form a substance that is insoluble in water, which is excreted through the feces, which also accelerates the loss of calcium.
Lack of sunlight: Exposure to sunlight can provide more than 95% of the vitamin D required by the body, vitamin D plays a vital role in the absorption of calcium, if the lack of sunlight will affect the production of vitamin D in the body, thus hindering the effective absorption of calcium.
Lack of exercise: Proper exercise can stimulate bone growth and enhance bone density. Long-term lack of exercise can cause bone tissue to automatically reduce calcium retention.
Smoking and excessive alcohol consumption: Smoking reduces bone density, and excessive alcohol consumption impairs liver function and vitamin D metabolism, which is detrimental to bone formation.
Excessive intake of carbonated drinks, coffee, etc.: These beverages are rich in phosphorus or have a diuretic effect, which can lead to a decrease in blood calcium or an increase in urinary calcium excretion, thereby accelerating the loss of calcium. For example, too much carbonated drinks, coffee, burgers, pizza, and other high-phosphorus diets can all promote calcium loss.
03
Dietary modifications:
Eat more calcium-rich foods: dairy products such as milk, yogurt, and cheese, soy products such as tofu and soybeans, and seafood such as dried fish and shrimp skin. These foods are high-quality sources of calcium, which contribute to the strength of bones.
Consume enough protein: A moderate amount of protein intake helps with calcium absorption and bone formation. Lean meats, eggs, legumes, etc., can be chosen as a source of protein.
Vitamin D supplementation: Vitamin D aids in the absorption and utilization of calcium. In addition to sun exposure can promote the synthesis of vitamin D in the body, you can also consume foods rich in vitamin D in moderation, such as cod liver oil, egg yolk, etc.
Control salt intake: A high-salt diet increases urinary calcium excretion, so salt intake should be reduced to reduce calcium loss.
Increased Exercise:
Weight-bearing exercises, such as running, dancing, etc., can increase the load on the bones, thereby stimulating the growth and strengthening of the bones.
Strength training: Strength training through weight lifting, using gym equipment, etc., can improve the density and strength of your bones.
Balance and flexibility training: such as yoga, tai chi, etc., can improve the body's balance and flexibility, reduce the risk of falls, and thus prevent fractures.
Healthy Lifestyle:
Quit smoking and limit alcohol: Smoking and excessive alcohol consumption can have a negative impact on bone health and should be avoided as much as possible.
Maintain a normal weight: Being too heavy or too light can take a toll on your bones, and maintaining a normal weight range can help your bones be healthy.
Regular check-ups: For middle-aged and elderly people, regular bone density tests can detect signs of osteoporosis early and take appropriate treatment measures.
Note: The health and wellness suggestions in the article are for reference only (part of the picture is from the Internet, and the infringement contact is deleted)