As we age, bone health issues in older adults are becoming more and more of a concern.
In particular, fractures, especially those caused by falls, occur frequently in older populations and are often closely associated with osteoporosis.
osteoporosis
Osteoporosis is characterized by a decrease in bone density and bone mass, as well as the destruction of bone microstructures, which predispose bones to fractures.
In the mainland, the prevalence of osteoporosis is extremely high, and data shows that the number of osteoporosis patients in the mainland has reached 84 million.
With the aging of the population, it is expected that by 2050, the number of osteoporosis patients in mainland China will reach 202 million, accounting for 13.2% of the total population. This data shows that osteoporosis has become an important public health problem in the mainland.
The occurrence of osteoporosis is related to a variety of factors, among which age and gender are the main risk factors.
As we age, bone metabolism changes, and the balance between bone formation and resorption is disrupted, resulting in bone loss. Studies have shown that postmenopausal women and men over the age of 50 are high-risk groups.
In addition, genetic factors also play an important role in the occurrence of osteoporosis, and there are differences in susceptibility to the disease among different races and ethnicities.
In addition to natural factors, lifestyle choices also have a significant impact on the occurrence of osteoporosis. Poor diets, such as calcium and vitamin D intake, and lack of moderate physical activity, can increase the risk of disease.
The study also pointed out that the intake of vitamins A, B, C, D and K is associated with osteoporosis, which provides a dietary reference for prevention.
Nutritionists recommend that people after the age of 50 should moderately increase their intake of certain meats to ensure a supply of protein and other nutrients that can help maintain bone health.
fish
Fish has many health benefits, especially omega-3 fatty acids. Omega-3 fatty acids, widely recognized to have a significant positive impact on cardiovascular health.
Studies have shown that these fatty acids reduce the risk of heart attack, reduce blood triglyceride levels, and inhibit platelet aggregation, thereby reducing the incidence of cardiovascular disease.
In addition, omega-3 fatty acids also have anti-inflammatory effects, helping to reduce the inflammatory response, which is essential for alleviating or preventing symptoms of osteoporosis.
Osteoporosis, a disease commonly seen in middle-aged and elderly people, has a significantly increased risk of fractures, which poses a serious threat to quality of life and health. Therefore, the prevention and treatment of osteoporosis is particularly urgent.
In this regard, two other important nutrients contained in fish – vitamin D and calcium – play a major role. Vitamin D aids in the absorption and utilization of calcium, the main component of bones.
Vitamin D deficiency can lead to insufficient calcium absorption, which in turn can affect bone health. Studies have shown that adequate intake of vitamin D and calcium is strongly associated with a reduced risk of fracture.
Fish is an excellent source of these nutrients in the daily diet. For example, deep-sea fish such as salmon, cod, and salmon are rich in omega-3 fatty acids and vitamin D.
Fish also contains other trace elements that are beneficial for bone health, such as magnesium and phosphorus, which are also important components for maintaining bone structure and function.
However, it is not always feasible to meet the body's needs for these nutrients simply by consuming fish.
Especially for people who live in areas with less sunlight or have specific dietary restrictions, supplementation may be needed to ensure adequate intake of vitamin D and omega-3 fatty acids.
As we age, the body's demand for these nutrients also increases, so the elderly population needs to pay special attention to this nutritional supplementation.
Osteoporosis can be effectively prevented and treated through a reasonable diet plan and necessary nutritional supplements, thereby improving the quality of life and reducing the risk of fractures.
lean meat
As an important source of high-quality protein, lean meat plays a key role in maintaining human health. Protein is the basic element that makes up muscle, not only involved in muscle building, but also aiding in muscle repair and growth.
In addition, protein is also essential for bone health, helping to maintain bone density and thus reduce the risk of fractures.
Lean beef and lean pork are common types of lean meat in the daily diet, and they are high in high-quality protein while being low in fat, making them ideal for a healthy diet.
Studies have shown that moderate intake of animal protein, especially in lean meat, can effectively reduce bone loss in the femoral neck and trochanter, providing strong support for bone health.
This finding provides us with new ideas and methods for the prevention and treatment of osteoporosis.
Protein intake not only affects muscle growth and maintenance, but is also closely related to bone health.
For example, proteins control the production of the growth factor IGF-1, which helps stimulate the formation of new bone and plays an important role in the mineralization of the bone matrix.
When it comes to choosing lean meats, lean beef and lean pork each have their own nutritional value. Lean beef is not only high in protein, but also rich in heme iron, which helps to replenish blood and promote tissue repair.
Lean pork, on the other hand, is popular among fitness enthusiasts for its high levels of creatine, a natural compound that is beneficial for muscle gain, improving athletic ability and promoting recovery.
Lean meat is an integral part of a healthy diet, and a proper intake of protein can not only promote muscle growth and maintenance, but also enhance bone health and reduce the risk of fractures.
Therefore, moderate intake of lean meat in the daily diet is an important strategy for maintaining muscle and bone health.
Poultry meat
Poultry, such as chicken, is not only a delicious ingredient, but also a nutritious and healthy choice. They are rich in vitamin B12 and phosphorus, nutrients that are essential for maintaining bone health.
Vitamin B12's role in bone health should not be underestimated, as it is involved in promoting bone collagen synthesis and helping to maintain bone hardness and toughness.
In addition, vitamin B12 is also able to increase the rate of calcium deposition in bones, thereby increasing bone density. Studies have found that vitamin B12 deficiency may be associated with the development of osteoporosis.
The research of Wu Lianfeng's team revealed the effects of vitamin B12 on the metabolic and reproductive characteristics of organisms in adulthood in early life, as well as the molecular mechanism of its transtemporal and spatial regulation.
As one of the essential trace minerals in the human body, phosphorus plays an important role in bone health. It is involved in energy metabolism, DNA synthesis and is one of the essential elements that make up bones and teeth.
Phosphorus is present in the bone in the form of phosphate and combines with calcium to form hydroxyapatite crystals, which are a key component of bone mineralization.
Inadequate phosphorus intake can lead to bone atrophy, which in turn can lead to osteoporosis. The study on the effect of calcium and phosphorus metabolism on animal bone health has shown that calcium and phosphorus are important mineral elements in the process of bone growth and development of animals, and their absorption and regulation directly affect the bone metabolism process.
Poultry meat is rich in vitamin B12 and phosphorus, making it an excellent food source for bone health.
Chicken and turkey not only provide essential nutrients, but also become indispensable on the table due to their variety of cooking methods and combinations.
A moderate intake of poultry meat in our daily diet can help maintain bone health, prevent osteoporosis and other related diseases, and provide a solid foundation for our health.
Cooking:
It is important to pay attention to the dietary health of the elderly, because reasonable eating habits directly affect their physical health and quality of life.
Choosing the right meat and cooking methods, as well as ensuring a balanced intake of vitamins and minerals in the diet, are two aspects that are crucial in the dietary management of the elderly.
Older adults should prioritize lean meats, such as chicken breast, lean beef, and lean pork, when choosing meat. These lean meats are rich in high-quality protein, which is great for maintaining muscle mass and bone health.
Studies have found that excessive intake of high-fat and fried foods is associated with an increased risk of cardiovascular disease. Therefore, it is recommended that the elderly adopt low-fat cooking methods such as steaming, boiling, and stewing to preserve the nutrients of the meat and reduce unnecessary fat intake.
In addition, vegetables, fruits, and whole grains are the main sources of vitamins and minerals in the diet. These foods are rich in fiber, which aids digestion, and are rich in a variety of trace elements and antioxidants that are beneficial to the body.
For example, dark vegetables and citrus fruits are rich in vitamin C, which helps boost immunity; Nuts and seeds provide vitamin E and omega-3 fatty acids, which are beneficial for cardiovascular and cerebrovascular health.
Scientific studies have also highlighted the importance of a balanced diet. According to the Dietary Guidelines for Chinese Residents (2022), the elderly should have a diversified diet, with 12 different types of food per day and 25 different foods per week to ensure nutritional comprehensiveness.
The diet of older adults should contain enough animal foods and soy products to meet their need for high-quality protein.
In the actual diet, older people should minimize the intake of processed meat and animal offal, as these foods tend to be high in saturated fat and cholesterol, which may be detrimental to cardiovascular health.
On the contrary, fish is recommended as the preferred meat for the elderly due to its abundance of unsaturated fatty acids.
Proper meat intake, combined with a healthy lifestyle, can significantly improve bone health and reduce the risk of fractures in older adults.
Through scientific dietary adjustment, we can provide solid support for the healthy life of the elderly.
There are many ways we can promote healthy eating and lifestyle in older adults in our daily lives.
For example, providing balanced and nutritious meals for the elderly, encouraging them to participate in appropriate physical activity and healthy activities, and providing regular health guidance and counselling.
References are as follows:
[1] Research progress on osteoporosis and related risk factors