“Why is it that when you're only 55 years old, you don't feel strong, and you have back and leg pain from time to time?” Just retired Qian Da-ma thought it was the retirement syndrome, to the hospital checkups only to find that the decline in bone density, osteoporosis. Back and leg pain, no strength, no energy on the stairs, these symptoms may be the early signs of osteoporosis.
Osteoporosis in the elderly is a common bone disease, mainly manifested as a decline in bone density, destruction of bone microstructure, increased bone fragility, easy to fracture. Osteoporosis is generally asymptomatic in the early stages and is known as a “silent epidemic”, so older people need to be prevented as early as possible, which is more important than treatment.
Reasonable diet
1. Increase calcium intake: the calcium intake of the elderly should not be less than 1000mg per day. Foods containing more calcium include milk, dairy products, tofu, dried small fish, pork ribs, dark green vegetables, etc.
2. Moderate intake of protein: 1.0-1.5 grams of protein per kilogram of body weight per day is appropriate for the elderly. Excessive intake of protein may lead to calcium loss, so it is necessary to moderate intake.
3. Reduce salt intake: too much salt can lead to calcium loss, so the elderly should reduce salt intake. It is recommended that salt intake should not exceed 5 grams per day.
4. Moderate intake of vitamin D: Vitamin D helps the absorption and utilization of calcium, so the elderly should moderate intake of vitamin D, it is recommended that the daily intake of vitamin D 800-1000 IU.
Appropriate exercise
1. Weight-bearing exercise: Osteoporosis patients should carry out appropriate weight-bearing exercise to maintain bone density. Weight-bearing exercises include walking, jogging and tai chi. These exercises can help the elderly increase the strength of lower limb muscles, improve body balance and reduce the risk of falling. It is recommended that older adults perform at least 30 minutes of aerobic exercise, such as jogging and swimming, every day to promote blood circulation and bone health.
2. Strength training: It helps to increase muscle strength and endurance, raise the body's metabolic level, improve balance, promote bone health and reduce the risk of fractures. Elderly people can perform low-load strength training, such as lifting dumbbells and pulling elastic bands. It is recommended that the elderly perform strength training 2-3 times a week for 20-30 minutes each time.
3. Flexibility training: It helps to improve the flexibility and coordination of joints, increase the flexibility and balance of the body, and reduce the risk of falling. Elderly people can do flexibility training such as yoga and tai chi. It is recommended that the elderly conduct 1-2 times a week flexibility training, each training 30-40 minutes.
4. The combination of aerobic exercise and strength training: it can help the elderly to improve their overall physical quality and prevent osteoporosis. Elderly people can choose some combination of aerobic exercise and strength training exercises, such as aerobics, circuit training and so on. These exercises can help seniors increase muscle strength and endurance, improve the body's metabolic level and promote bone health. It is recommended that older adults exercise 3-4 times a week for 30-40 minutes each time.
5. Preparation: Proper warm-up activities should be carried out before exercise to avoid the risk of muscle strain or fracture caused by sudden strenuous exercise. When exercising, wear appropriate sportswear and shoes, and maintain correct posture and movement to avoid physical injury. When exercising, pay attention to keep your mood happy to avoid over-fatigue and stress that may lead to physical problems.
6. For patients with osteoporosis, it is recommended to perform exercise under the guidance of a doctor to avoid excessive exercise leading to fractures and other risks.
In conclusion, the elderly can choose suitable exercises for themselves, such as weight-bearing exercises, strength training, flexibility training, etc., in order to improve their physical fitness and prevent osteoporosis. When doing exercise, it is important to pay attention to proper warm-up activities, correct posture and movement, and avoid over-exercise. Only scientific preventive measures can effectively reduce the occurrence and development of osteoporosis and improve the quality of life of the elderly.
Good living habits
1. Quit smoking: Smoking can damage bone health and lead to osteoporosis. Elderly people should try to quit smoking to protect bone health.
2. Limit alcohol: Excessive alcohol consumption will damage bone health and increase the risk of osteoporosis. Older people should limit their alcohol intake, and it is recommended that it should be no more than 2-3 units of alcohol per day.
3. Adequate sleep: It helps to restore and repair bone health, and it is recommended to sleep no less than 7-8 hours per night.
4. Appropriate sunbathing: the elderly participate in fewer outdoor activities, sun exposure is insufficient, it is recommended that the elderly sunbathe for 30 minutes a day, which can help to obtain vitamin D, promote the uptake and absorption of calcium and phosphorus, and can prevent rickets as well as osteoporosis and so on.
5. Maintain a positive attitude towards life: Older people should maintain a positive attitude towards life, full of confidence and hope for life, in order to promote physical and mental health. This includes participating in social activities and keeping in touch with family and friends to increase social support and mental health. Psychological adjustment, such as learning relaxation techniques, yoga and meditation, can also be practiced to reduce stress and anxiety and maintain mental health.
Maintaining good lifestyle habits is one of the most important measures to prevent osteoporosis in older adults. Elderly people should pay attention to eating a healthy diet, stop smoking and limiting alcohol consumption, get enough sleep, sunbathe properly, and maintain a positive mindset, etc., in order to maintain good health and prevent the occurrence of osteoporosis.
Regular bone density check
Elderly people should have regular bone density checkups, which can determine the condition of bones, assess the risk of fracture, and determine the changes in bone mass, which can help to detect osteoporosis at an early stage and take timely measures for prevention and treatment. If the score of bone density content is higher, it indicates that the bones are denser and stronger.
Reasonable use of drugs
1. Anti-osteoporosis drugs are one of the main means to prevent and treat osteoporosis in the elderly. These drugs can increase bone density and reduce the risk of fracture by inhibiting bone resorption or promoting bone formation. The following are common anti-osteoporosis medications, including bisphosphonates: e.g., alendronate and zoledronic acid. These drugs inhibit osteoclast activity and reduce bone resorption, thereby increasing bone density. Calcitonin drugs: such as salmon calcitonin and eel calcitonin. These drugs can inhibit bone resorption, reduce pain, and decrease the risk of fracture. Estrogenic drugs: e.g. conjugated estrogens, tibolone, etc. These drugs can inhibit bone resorption, increase bone density and reduce the risk of fracture. However, it should be noted that long-term use of estrogen-like drugs may increase the risk of breast cancer and endometrial cancer. Parathyroid hormone drugs: such as teriparatide. These drugs can promote bone formation, increase bone density and reduce the risk of fractures. However, it should be noted that long-term use of parathyroid hormone drugs may increase the risk of kidney stones.
2. Before using anti-osteoporosis drugs, elderly people should undergo a thorough physical examination and bone density test to determine the presence and extent of osteoporosis. At the same time, such medications should be used under medical supervision, with attention to side effects and contraindications, in order to maintain good health and prevent the development of osteoporosis.
3. The use of any medication should be under the guidance of a doctor, and the elderly should not use medication or change the dosage of medication arbitrarily. Especially, avoid using hormone drugs on their own for a long period of time, which will lead to the occurrence of osteoporosis, and communicate with the doctor in time.
All in all, the prevention of osteoporosis in the elderly needs to start from many aspects, including reasonable diet, proper exercise, maintaining good living habits, regular bone density checkups and reasonable use of medications. Only comprehensive and scientific preventive measures can effectively reduce the occurrence and development of osteoporosis and improve the quality of life of the elderly.
Fengjing Town Community Health Center Shen Wenjuan
Post time: Aug-22-2024