Osteoporosis patients are most prone to fractures. Because of this, they often avoid exercise, fearing that exercise will cause fractures. In fact, if you want to effectively treat osteoporosis, in addition to appropriate medication, exercise is very important. It is important, of course, that patients need to master the correct exercise methods, so, how to improve osteoporosis from living habits? Let us take a look at the following introduction.
How to improve osteoporosis from lifestyle habits
1. Do more outdoor sports
Because exercise can promote body activity and muscle contraction, enhance bone health and promote calcium deposition in bones, reducing bone calcium loss. Moreover, sun exposure during exercise can effectively promote the synthesis of vitamin D, which is more conducive to the absorption and utilization of calcium.
2. Quit smoking, alcohol, coffee
Because tobacco, alcohol, coffee and food tastes too heavy will hinder the absorption of calcium in the body, resulting in calcium absorption disorders. Smoking will affect the formation of bone peaks; excessive drinking is not conducive to bone metabolism; drinking strong coffee will increase urinary calcium excretion, affecting the body’s reabsorption and utilization of calcium, excessive intake of salt and protein will also increase calcium loss. . Therefore, the above habits should be avoided as much as possible in daily life.
3. Reasonable diet and scientific calcium supplementation
To maintain bone health, the diet must contain the right amount of high-quality protein, sufficient calcium, and sufficient vitamin D, vitamin K, potassium, magnesium, and B vitamins to help the body make full use of calcium. The types of dietary calcium sources should be as diverse as possible, and calcium should not be taken from a single food. Common high-calcium foods in life include milk (yogurt, milk, etc.), soy products (tofu made of brine or gypsum, dried tofu, etc.), small fish and shrimp eaten with bones, dark green vegetables (rape, amaranth, celery with leaves, etc.), nuts (hazelnuts, pine nuts, tahini, etc.).
Even when taking calcium supplements, it is necessary to eat more foods rich in potassium and magnesium, such as beans, potatoes, green leafy vegetables, etc., to prevent the problem of excessive calcium excretion. Consuming dark green leafy vegetables and soybeans rich in vitamin K can help to fully deposit calcium in the bones, which can better prevent osteoporosis. Also, avoid food factors that affect calcium absorption, so it is best to blanch vegetables with high oxalic acidity (such as spinach) in boiling water to remove most of the oxalic acid.
4. If you have secondary osteoporosis, remove the cause first
If there is secondary osteoporosis caused by a clear cause, such as adrenal cortex hyperfunction or primary hyperparathyroidism, the cause should be removed first, and then related symptomatic treatment should be performed. In addition, it is necessary to avoid the use of glucocorticoids, luminal and other drugs that affect bone metabolism, actively treat certain chronic diseases (such as kidney and liver diabetes, etc.), and regularly monitor bone density, which is conducive to the prevention of osteoporosis.
5. The more calcium, the better
It should be taken according to the diet. A daily calcium supplement of 400-600 mg can be taken, preferably immediately after meals.
How to exercise with osteoporosis
Different from other healthy people, patients with osteoporosis are very prone to fractures, so they should be very careful when exercising, and be sure to choose some correct exercise methods that suit them.
The bones of patients with osteoporosis are relatively fragile, so they should be extra careful when exercising. The exercises that can be done mainly include the following four types: strength exercises. For example, lifting dumbbells can help strengthen the muscles of the arms and spine and reduce the loss of minerals in the bones. Endurance sports. Such as jogging, brisk walking, cycling, etc., have the effect of stimulating bone formation and inhibiting bone resorption, which can enhance the muscle strength of the back, buttocks and legs, so that the bones can support the body weight more reasonably. water sports. Swimming or walking in water is best for people with osteoporosis. Balance training. Such as gymnastics, tai chi, etc., are important sports to prevent falls and prevent hip fractures.
It should be noted that patients with osteoporosis should avoid bending and excessive exercise to prevent damage to the spine and lower back. The sports that should be avoided most are high-intensity sports such as high jumping and fast running. Also, don’t bend forward, twist your waist, sit up, etc., which will increase the pressure on your spine. Other sports that require frequent bending and twisting, such as golf, should not be practiced to avoid injury.
What does osteoporosis look like
- Pain. The most common symptom of primary osteoporosis is low back pain, which accounts for 70%-80% of patients with pain. The pain spreads to both sides along the spine. The pain is relieved when lying on the back or sitting, and the pain is aggravated when standing upright or standing for a long time, or when sitting for a long time. The pain is mild during the day, and is worse when waking up at night and in the morning, bending over, muscle movement, coughing, Aggravated when stool is strained. Bone pain usually occurs when more than 12% of bone mass is lost.
- The body is shortened and hunched. Mostly after pain.
- Fractures. This is the most common and serious complication of degenerative osteoporosis.
- Decreased respiratory function. Compression fractures of the thoracic and lumbar spine, kyphosis, and thoracic deformity can significantly reduce vital capacity and maximum ventilation, and patients often experience symptoms such as chest tightness, shortness of breath, and difficulty breathing.
Five bad habits that cause osteoporosis
1. Drinking a lot of tea for a long time can cause osteoporosis
Drinking tea in moderation every day is good for health, but drinking strong tea often may damage kidney function and cause osteoporosis, and its potential harm cannot be ignored.
Drinking a lot of strong tea can damage your bones. A research analysis by an institution shows that people who drink 5 cups of strong tea a day have a 70% higher risk of fractures than those who do not drink strong tea. According to a survey of 4,659 Inner Mongolian herdsmen by domestic epidemiologists, because they drink strong tea for a long time, the degree of osteoporosis is 17% higher than that of Han people who do not drink strong tea. Because the caffeine content in strong tea is more, and caffeine can not only inhibit the absorption of calcium in the duodenum, but also accelerate the excretion of calcium in the urine. Due to the dual effects of inhibiting absorption and accelerating excretion, calcium deficiency in the body can easily induce calcium loss in bones, and over time, it is easy to cause osteoporosis.
2. Sitting for a long time can cause osteoporosis
The latest research results confirm that sitting for a long time can indeed damage the health of the body, especially affecting its glucose and lipid metabolism and brain activity, leading to osteoporosis. Researchers have found that sitting for two to seven hours is enough to raise blood sugar and lower cholesterol, which can adversely affect health.
Human cells and muscles respond to prolonged sitting, and even the most active people can suffer physical damage from sitting for hours on end. Simple movements, such as standing up frequently, can reduce this injury.
3. Blind weight loss can cause osteoporosis
About 98% of women disrupt their normal diet and dietary balance in the process of losing weight. They eat only fruits and vegetables and avoid all fat-related diets. Everyone knows that fat is an important bridge for the body to absorb nutrients such as calcium, and excessive intake of crude fiber and sodium salts such as vegetables and fruits can cause calcium absorption disorders. By dieting to lose weight, while losing fat, it will also weaken the bones, laying a hidden danger for osteoporosis in the future.
4. Lack of sun exposure can cause osteoporosis
Studies have shown that the incidence of orthopedic diseases is also higher in countries with insufficient sunlight. Ultraviolet rays have the effect of promoting the synthesis of vitamin D, and the skin can synthesize vitamin D after being exposed to ultraviolet rays in the sun. With insufficient vitamin D synthesis and little outdoor activity, osteoporosis can invade your body unknowingly.
5. Excessive salt intake can cause osteoporosis
Salt is an indispensable condiment in people’s daily life. Without it, the food will be tasteless and feel weak. However, if you consume too much for a long time, it will easily affect your health and induce diseases.
Excessive sodium salt in the diet competes with calcium ions in renal tubular reabsorption, which increases calcium excretion. At the same time, sodium salt also stimulates human parathyroid hormone, activates adenylate cyclase on the membrane of “gastric rupture cells”, promotes the dissolution of gastric salt, and destroys the dynamic balance of bone metabolism, which is prone to osteoporosis. even fold inwards.
Who are the susceptible populations for osteoporosis?
- Those with family history.
- Lightweight, especially adults under 45 kg.
- Thyroid, hyperparathyroidism, bilateral oophorectomy.
- Malnutrition, too little calcium-containing food, or poor nutrient absorption.
- Lack of exercise (moderate exercise can maintain bone blood flow, and calcium can really enter the bones), often stay up late, and stay indoors for a long time.
- In menopausal women, the decrease of estrogen secretion will promote bone loss. If estrogen can be properly supplemented, the chance of osteoporosis can be reduced. Postmenopausal women are at high risk of osteoporosis.
- People who take antispasmodics, anticoagulants, stomach medicines, diuretics, corticosteroids and other drugs for a long time.
- Coffee is one of the killers of osteoporosis. It will inhibit the absorption of calcium and cause stomach problems. The theophylline in tea will also affect the absorption of calcium. If you really want to drink tea, it is best to eat it with meals. After 2 or 3 hours of drinking, the effect on calcium does not exist at this time. In addition, people who have the habit of smoking and drinking are also more likely to have osteoporosis problems.