No matter how hard it is for both men and women to stick to these six habits when they enter the “bone cultivation period” after the age of 45

Now, the idea that osteoporosis should be prevented as soon as possible has been deeply rooted in the hearts of the people. But we also found that when friends talk about “prevention and treatment of fracture”, they must emphasize “calcium supplement”. Any patient in the clinic knows: drink more milk and supplement calcium. < / P > < p > calcium supplement alone is not enough for the treatment of osteoporosis. The occurrence of osteoporosis is not only related to insufficient intake of calcium, but also closely related to the reduction of calcium absorption and utilization, abnormal loss of calcium and some chronic diseases. Therefore, calcium supplement is only one of the basic auxiliary measures for the prevention and treatment of osteoporosis, and more importantly, we should pay attention to the comprehensive treatment in daily life Take care of yourself. < / P > < p > with the increase of age, the hormone in the body will change, and the bone mass will decrease; in addition, the decrease of gastric acid secretion, the low intestinal absorption function, the low renal function, and the increase of urinary calcium excretion will lead to the decrease of bone mass. < / P > < p > in itself, the maximum bone mass of women is lower than that of men, and in the first few years after menopause, with the decrease of estrogen secretion, the bone mass will also decrease rapidly, so women after menopause are more prone to osteoporosis than men. < / P > < p > we need at least 600 mg of calcium per day, and we need 1000-1500 mg of calcium for people who are growing up and approaching menopause. Because the middle-aged and old people like plain food, their food intake will be reduced and their calcium intake will be insufficient. < / P > < p > exercise is very important for the maintenance of muscle and bone strength. It is not limited to sports. Various actions in daily life also have a great impact on the maintenance of skeletal muscle. The life and work pressure of modern people is great, and many people are sedentary and lack of exercise. < / P > < p > cigarette can reduce gastrointestinal movement and affect calcium absorption, excessive caffeine can increase urinary calcium excretion, excessive alcohol can affect calcium absorption and increase calcium excretion, all of which can cause bone loss in varying degrees. < / P > < p > ultraviolet rays in the sun can make human skin produce active vitamin D, promote the absorption of calcium, delay osteoporosis and strengthen bones. In general, 20-30 minutes of sunshine in spring and autumn, 5-10 minutes in summer and 30-60 minutes in winter can meet the needs of the human body. < / P > < p > 22% of bone is protein, so it is recommended to eat more collagen rich foods such as eggs, milk, walnuts and skin; potassium is also essential for bone growth and metabolism, and can be supplemented from fruits such as bananas, oranges and plums. < / P > < p > osteolipoprotein is known as the nutritional supplement of articular cartilage, which can be used as a pipeline to transport important oxygen supply and nutrients for cartilage, and eliminate carbon dioxide and wastes at the same time; since articular cartilage has no blood supply, all the functions of oxygenation, nutrition and lubrication come from synovial fluid; at the same time, it can also reduce the loss of bone mass, so as to strengthen bone and improve the quality of life Bone mineral density, prevention and treatment of osteoporosis. < / P > < p > to ensure bone health, in addition to tonic, but also practice. It is suggested to exercise 1-2 times a day, about 1 hour each time, with slight sweating. Elderly people with joint problems can take appropriate muscle exercises, such as cycling, swimming or walking. < / P > < p > frequent smoking can cause bone damage, and also affect the formation of bone peak. Excessive drinking is not conducive to bone metabolism, so it is best to give up smoking and drink less in daily life. < / P > < p > drinking coffee can also increase urinary calcium excretion and affect the absorption of calcium. Daily can reduce the intake of coffee, or drink coffee with a spoon of milk to neutralize. Privacy Policy