With the accelerated pace of modern life and the aging of the population, osteoarthropathy and osteoporosis have become two major health problems for people. Osteoarthropathy is a chronic joint disease characterized by degenerative changes in joint cartilage and secondary osteophytes, which is mainly manifested by joint pain, swelling, stiffness and restricted movement. Osteoporosis, on the other hand, is a systemic bone disease characterized by decreased bone mass, destruction of bone tissue microstructure, increased bone fragility and susceptibility to fracture.
The causes of these two types of diseases are complex, including genetic factors, age, gender, endocrine disorders, nutritional imbalance, lifestyle habits, and many other factors. The development of these two types of diseases not only affects the quality of daily life of patients, but also may lead to serious complications, posing a threat to life and health. In recent years, more and more studies have shown that dietary nutrition is a modifiable factor related to musculoskeletal health, and that nutritional supplementation can be found throughout the life cycle of human beings. Reasonable dietary pattern and balanced nutrient intake are the easiest means to prevent osteoarthropathy and osteoporosis. In this article, we will introduce in detail how to prevent these two diseases through a reasonable diet to protect your health.
The mechanism of dietary influence on osteoarthropathy and osteoporosis is relatively complex, but according to the current medical community's relatively unified knowledge, the mechanism of rational diet can be summarized in one word: "three promotion and three reduction". "The three promotions refer to the promotion of bone nutrition", calcium absorption, and beneficial intestinal flora; the three reductions refer to the reduction of bone loss, the reduction of inflammatory response, and the reduction of excess body weight.
1. Promote bone nutrition
Healthy bones and joints require the support of many nutrients, such as calcium, phosphorus, potassium, magnesium, protein, vitamin C and vitamin K. These nutrients are essential for the growth of osteoblasts. These nutrients play an important role in the growth and maturation of osteoblasts, maintaining bone density and the health of joint cartilage. Through proper diet, we can ensure that our body gets enough of these nutrients to prevent osteoarthropathy and osteoporosis.
2. Promote calcium absorption
Calcium is the main component of bones and teeth and plays a vital role in maintaining bone health. However, simple calcium intake does not guarantee bone health, but also requires the synergistic effect of other nutrients. Vitamin D is a fat-soluble vitamin that promotes calcium absorption and utilization, contributing to bone health. In addition, phytoestrogenic components of certain foods, such as soy isoflavones, also promote calcium absorption and utilization.
3.Promote beneficial intestinal flora
In recent years, more and more studies have confirmed that primary osteoporosis is related to changes in intestinal flora. The metabolites associated with beneficial intestinal flora, especially short-chain fatty acids such as butyrate, can help improve osteoporosis. Imbalance of intestinal microbiota can cause damage to the intestinal barrier function, secretion of excessive lipopolysaccharide and oxidized trimethylamine, inducing intestinal inflammation and oxidative stress and thus affecting nutrient absorption, and promote osteoclasts to differentiate and exacerbate bone loss.
4.Reduce bone loss
In view of the current eating habits of the public and the trend of youthful bone loss, we advocate the concept of dietary reduction. The main idea is to reduce the intake of three kinds of beverages: carbonated beverages, coffee, and alcohol. In addition to the high sugar content of carbonated beverages, the low pH (pH=1.8) in these beverages can cause a sudden change in pH in the stomach, which can interrupt calcium absorption and damage bone health. Studies have found a positive correlation between cola consumption and bone loss, with femoral neck BMD decreasing by 3.7% in people who consumed one serving of cola per day. Caffeine in coffee is another potential risk factor for osteoporosis by altering pro- and anti-inflammatory cytokines that negatively affect growth plate cartilage and bone health. Chronic alcohol abuse is also a major cause of secondary osteoporosis, which may occur as a result of reduced bone formation due to decreased osteoclast numbers and activity caused by heavy alcohol consumption.
5.Reduce inflammatory response
An important feature of osteoarthropathy is the inflammatory response of the joints, and a reasonable diet can prevent and treat this disease by reducing the inflammatory response. For example, Omega-3 fatty acid is an unsaturated fatty acid with anti-inflammatory effect, which can reduce the symptoms of arthritis and improve joint function. Foods rich in Omega-3 fatty acids include deep-sea fish, flaxseed, and walnuts.
6. reduce excess weight
Overweight and obesity have become a widely publicized health problem. The impact of overweight on bones is mainly reflected in two aspects: first, the bone and joint load is too large, clinical findings, knee osteoarthritis and lumbar spine degenerative disease incidence is positively correlated with body weight; second, overweight is often accompanied by the metabolic syndrome, metabolic syndrome can cause inflammation markers (macrophage inflammatory protein ⁃1α) production and activate the expression of inflammatory factors (IL ⁃ 17a, IL ⁃ 4, etc.) to increase bone resorption. Increase bone resorption.
Dietary recommendations
1. Eat more calcium-rich foods.
Eat calcium-rich foods, such as milk, yogurt, cheese, tofu, green leafy vegetables, etc. These foods are not only rich in calcium, but also have a high calcium content. These foods are not only rich in calcium, but also rich in vitamin D and other nutrients, which help the absorption and utilization of calcium. It is recommended to consume 800-1000 milligrams of calcium every day.
2. moderate intake of high-quality protein
High-quality protein is an important component of human tissues and cells, and is also necessary for bone health. It is recommended to consume an appropriate amount of high-quality protein every day, such as lean meat, fish, poultry eggs, beans and so on. At the same time, be careful to avoid excessive intake of animal protein, so as not to increase urinary calcium discharge and kidney burden.
3. eat more food rich in vitamin D
Vitamin D can promote the absorption and utilization of calcium, which helps bone health. It is recommended to receive appropriate amount of sunlight every day to promote skin synthesis of vitamin D. At the same time, you can eat more foods rich in vitamin D, such as cod liver oil, egg yolks, deep-sea fish and so on.
4.Intake enough Omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory effects, can reduce arthritis symptoms and improve joint function. It is recommended to eat 2-3 times a week of deep-sea fish, such as salmon, salmon and so on. At the same time, you can also moderate consumption of flaxseed, walnuts and other foods rich in Omega-3 fatty acids.
5. control sugar, salt and fat intake
Excessive sugar, salt and fat intake will increase urinary calcium discharge and bone burden, which is not good for skeletal health. It is recommended to control the daily intake of sugar and salt, fat intake to rich in unsaturated fatty acids, such as olive oil, flaxseed oil, try to avoid high sugar, high salt, high fat food.
6.Adjust beverage intake
Reduce the intake of carbonated beverages, coffee, and other types of beverages with high sugar content should also be controlled; alcohol intake is recommended to drink a moderate amount of wine, to avoid a large number of long-term alcoholism. The intake of fermented milk drinks can be increased appropriately, and low-sugar products are more suitable.
7. Maintain a balanced diet
In addition to the above nutrients, you should also pay attention to the intake of sufficient vitamin C, vitamin K, magnesium and other nutrients to maintain the health of bones and joints. It is recommended to maintain a balanced diet, eat a variety of foods and avoid partiality or picky eating.
In conclusion, a sensible diet is an important means of preventing osteoarthropathy and osteoporosis. By eating more food rich in nutrients such as calcium, vitamin D and Omega-3 fatty acids, controlling the intake of sugar and salt, and maintaining a balanced diet, we can provide adequate nutritional support for our bones and joints and prevent the occurrence of these two diseases. At the same time, attention should also be paid to maintaining good living habits and appropriate exercise to maintain good health.
Post time: Aug-28-2024