Osteoporosis is a bone disease caused by a variety of reasons, and calcium deficiency is one of the reasons. It is often difficult to detect without a fracture. Osteoporosis is very common in middle-aged and elderly people. With age, the loss of calcium in the body increases, the bones degenerate seriously, and it is prone to muscle cramps, low back pain, joint pain, osteoporosis, and other phenomena, affecting daily life.
The reason why people get shorter and shorter as they get older is actually because of the loss of bone mass. The most important cause of bone loss is osteoporosis. In the beginning, there were no obvious symptoms of osteoporosis, but with the increase of age, osteoporosis leads to the gradual loss of bone calcium, and some symptoms, such as some bone and joint pain, bone and joint deformation, and easy fracture, also come one after another. Because the loss of bone mass is irreversible, it is very important to prevent osteoporosis and not wait for the actual osteoporosis to be resolved.
How to prevent osteoporosis
1. Strengthen nutrition and balanced diet: It is recommended to consume a balanced diet rich in calcium, low salt, and moderate protein. The recommended daily protein intake is 0.8~1.0g/kg, and 300ml of milk per day.
2. Adequate sunshine: It is recommended to expose to the sun for 15 to 30 minutes from 11:00 to 15:00, twice a week to promote the synthesis of vitamin D in the body. Try not to apply sunscreen to avoid affecting the effect of sunlight.
3. Regular exercise: It is recommended to carry out physical exercise and rehabilitation therapy that can help bone health, such as jogging, Tai Chi, yoga, dance, and table tennis.
4. Quit smoking and limit alcohol, and avoid excessive consumption of coffee and carbonated beverages.
5. Try to avoid useless drugs that affect bone metabolism.
6. Calcium supplements: The recommended daily calcium intake for adults is 800 mg, and the recommended daily calcium intake for people aged 50 and over is 1000-1200 mg. Adequate calcium intake through diet as much as possible, calcium supplementation can be given when dietary calcium intake is insufficient.
7. Vitamin D supplementation: The recommended intake of vitamin D for adults is 400 units; the recommended intake for adults aged 65 and over is 600 units.
Precautions
For the elderly, regular bone density examinations should be carried out to understand the situation of osteoporosis and achieve the purpose of early detection and early treatment.
