A decrease in bone density occurs naturally with age
Especially in women, after menopause, estrogen levels decline, thereby affecting bone metabolism, reducing the ability to bind calcium in bones, and naturally more obvious bone calcium loss.
Calcium supplement and exercise, can slow the loss of bone, to prevent osteoporosis, improve the purpose of bone density.
#01 Increase your intake of calcium-rich diets
Daily nutrition should ensure a balanced diet, can eat more calcium, low salt and moderate protein foods, such as milk, dairy products, beans and soy products, fish and seafood, as well as fruit and green leafy vegetables.
#02 Exercise regularly
Many people think that the bones of osteoporosis are brittle, and they need to be more quiet. In fact, osteoporosis patients should also moderate exercise.
It is the so-called "use or lose", through exercise, bone growth can be specially regulated.
Weight-bearing exercises such as walking, climbing stairs, dancing, and lifting weights help maintain strong bones. Other types of exercise, such as tai chi, biking and swimming, help increase flexibility and improve balance to prevent falls.
Exercise should be moderate, appropriate, step by step, not blindly excessive, increase the burden on the body.
#03 Stop smoking and limit alcohol
Alcohol damages organs, inhibits calcium and vitamin D uptake, and also inhibits vitamin D activation, directly opposing the action of osteoblasts.
Smoking accelerates the absorption of bone and also accelerates the inactivation and breakdown of estrogen.
#04 Fall Prevention
30 percent of people over 65 fall every year; Over the age of 80, the fall rate is 50%. According to the survey, 90% of fractures in the elderly are caused by falls.
Minimize accidents in your daily life:
Help the elderly to check the room to see if there are obstacles that may trip the elderly;
Consider installing grab bars next to bathtubs, showers and toilets;
When standing up from a lying or sitting position, do not walk immediately;
Avoid rushing to answer the phone, cross the street, take the elevator, or perform other activities;
Wear flat heels, shoes with non-slip soles and good support.
#05 Check regularly
Tips: If your relatives suffer from osteoporosis before the age of 50 or before menopause, your risk of osteoporosis is relatively greater. It is recommended that people with high incidence should have a bone density examination every year, and if there is a rapid decline in bone mass, prevention and control measures should be taken as soon as possible.
Post time: Aug-30-2024