Bones are the backbone of the human body. Once osteoporosis occurs, it will be at risk of collapse at any time, just like the collapse of a bridge pier! Fortunately, osteoporosis, as scary as it is, is a preventable chronic disease!
One of the factors of osteoporosis is calcium deficiency. Calcium supplementation is a long way to go. Children need calcium to promote bone development, and adults and the elderly need calcium to prevent osteoporosis.
Autumn is the best time for calcium supplementation. At this time, the body's ability to absorb and utilize calcium is also improved accordingly, but the cause of osteoporosis is not just as simple as calcium deficiency!
What exactly causes osteoporosis, and also brings such a big threat to our body? Learn about:
01
hormone imbalance
If the endocrine system of the body is disordered, it will have a huge impact on the body, and it will also lead to a lack or imbalance of sex hormones, and it will also indirectly lead to a decrease in protein synthesis, thereby affecting the synthesis of bone matrix, which will further reduce the function of bone cells. The body's ability to absorb calcium also decreases.
02
nutritional disorder
Adolescence is the best stage of physical development, and daily diet plays a key role in physical development. Once lack of calcium element or insufficient protein absorption, it will lead to the disorder of bone formation, and people who are deficient in vitamin C themselves will also lead to the reduction of bone matrix.
03
Excessive sun protection
We can get vitamin D by basking in the sun every day, but now the number of people who love beauty is increasing. In addition to applying sunscreen, they also take a parasol when going out. This way, the ultraviolet rays are blocked, and the content of vitamin D obtained by the body is reduced. Decreased levels of vitamin D can lead to damage to the bone matrix.
04
not exercising for a long time
Many young people nowadays are really lazy at home. They lie in bed all day, or sit still for a long time. The lack of exercise will lead to a decrease in bone mass and muscle atrophy, which in turn will cause a decrease in the activity of bone cells. cause osteoporosis.
05
Carbonated drinks
Nowadays, many people do not like to drink water and prefer to drink carbonated beverages, but what they don’t know is that the phosphoric acid contained in carbonated beverages can cause the bone calcium in the body to be continuously lost. If it takes a long time, the bones will become very brittle. Then, it is easy to suffer from osteoporosis.
prevention
Osteoporosis should also pay attention to correct bad living habits
Smoking: not only affects the absorption of calcium in the intestine, but also directly promotes bone loss in the bones;
Alcoholism: Excessive alcohol damages the liver and indirectly affects the synthesis of vitamin D in the body; it can also affect the synthesis of other hormones in the body, which indirectly leads to osteoporosis;
Caffeine: Excessive consumption of coffee, strong tea, Coca-Cola, etc., will cause excessive intake of caffeine and increase the excretion of calcium;
Drugs: Long-term use of contortionist, anti-epileptic drugs, heparin and other drugs can induce osteoporosis.
The key to preventing osteoporosis: nutrition + sunshine + exercise
1. Nutrition: A balanced and comprehensive diet can promote bone synthesis and calcium deposition
Calcium-rich: Eat more calcium-rich foods, the recommended intake is 800mg per day; pregnant women and lactating women should supplement calcium in an appropriate amount according to the doctor's instructions;
Low salt: Excessive sodium will increase the excretion of calcium, resulting in loss of calcium, and a light and low-salt diet is recommended;
Appropriate amount of protein: Protein is an important raw material for bones, but excessive intake will increase the excretion of calcium. It is recommended to have an appropriate amount of protein;
A variety of vitamins: vitamin C, vitamin D, vitamin K, etc. are all beneficial to the deposition of calcium salts in bone and improve bone strength.
2. Sunlight: Sun exposure helps synthesize vitamin D and promotes calcium absorption and utilization
Vitamin D plays a key role in the absorption and utilization of calcium by the human body, but the content of vitamin D in natural foods is very low, which cannot meet the needs of the human body at all, and the ultraviolet rays in the sun can convert cholesterol under the skin into vitamin D, Make up for this lack!
Note that if you use the glass indoors, or apply sunscreen or support a parasol outdoors, the ultraviolet rays will be absorbed in large quantities, and it will not play its due role!
3. Exercise: Weight-bearing exercise allows the body to gain and maintain maximum bone strength
Weight-bearing exercise puts appropriate pressure on the bones, which can increase and maintain the content of minerals such as calcium salts in the bones and improve the strength of the bones; on the contrary, when there is a lack of exercise (such as patients who are bedridden for a long time or after fractures), the calcium in the body will gradually increase. Loss of bone strength also decreases.
Regular exercise can also increase muscle strength, improve physical coordination, make middle-aged and elderly people less likely to fall, and reduce the occurrence of accidents such as fractures.
Reminder: Prevention of osteoporosis is not just a matter of middle-aged and elderly people, it should be prevented as soon as possible and long-term! In addition to considering the above factors, it is also necessary to use source ultrasound absorptiometry or dual-energy X-ray absorptiometry to screen bone mineral density in a timely manner, so as to achieve early detection and early treatment.
Post time: Oct-14-2022