Is osteoporosis only for the elderly? Does drinking coffee easily lead to osteoporosis? Pay attention to "bone health" and pay attention to these habits →

October 20th is World Osteoporosis Day. This year's theme is "Strengthen muscles and bones, prevent and treat osteoporosis."

Bones are made up of collagen, calcium, phosphorus and other components. Strong bones protect our internal organs like a solid wall. In most people's impression, osteoporosis is a disease exclusive to the elderly, or they think that as long as they take calcium tablets seriously, they can prevent osteoporosis. Bone health is closely related to everyone, so do you know what other misunderstandings about osteoporosis in life?

01 Osteoporosis is not just a problem for the elderly

Osteoporosis is a health threat that everyone may face as they age. If we compare our bones to a bank, assets reach their peak around the age of 30, and then drop off sharply after the age of 50. According to statistics, the prevalence of osteoporosis among people over 50 in my country is close to 1/5.

But osteoporosis is not a disease exclusive to the elderly. Osteoporosis is divided into three types: primary, secondary and idiopathic. Primary osteoporosis mainly includes senile osteoporosis and postmenopausal osteoporosis. This type of osteoporosis is more common in the elderly; secondary osteoporosis has many factors, such as long-term use of glucocorticoids, long-term drinking, accompanied by hyperthyroidism, diabetes, myeloma, chronic kidney disease, long-term bed rest, etc. This type of osteoporosis can occur in people of all ages; idiopathic osteoporosis includes adolescent osteoporosis, young and middle-aged osteoporosis, adult osteoporosis, and osteoporosis during pregnancy and lactation. This type is more common in young people.

Office workers in cities spend most of their time sitting indoors, and their busy work makes them physically and mentally exhausted, leaving them with little time for exercise. In their spare time, they have many convenient means of transportation, which makes them lack the motivation to exercise. But in fact, bones are an organ that needs "stimulation" very much, especially through exercise to stimulate its metabolism, maintain bone vitality, and increase bone density and bone quality.

02 Is there a gender difference in osteoporosis?

The reason for osteoporosis is that with age, the influence of osteoclasts in the human body is greater than that of osteoblasts, and the rate of bone absorption exceeds the rate of bone formation, resulting in bone loss. Women are indeed more susceptible to osteoporosis than men.

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The large gender difference in the incidence of osteoporosis between men and women can be attributed to the mechanism of the disease. After menopause, the secretion of estrogen in women's ovaries decreases sharply, which in turn breaks the balance between bone formation and bone resorption. When the estrogen in the body decreases, the number of osteoclasts increases and their functions are enhanced, just like a large number of demolition workers, each of whom is extremely efficient in demolishing a house. On the other hand, osteoblasts that promote bone formation cannot make up for the damage caused by osteoclasts. Therefore, under long-term changes in hormone levels, even a slight external force, such as squatting, bending over, or holding a child, can cause brittle fractures.

There are also many young women who, in pursuit of a better figure, diet excessively, eat only vegetarian food and no meat, and limit protein intake. These bad eating habits can easily lead to a decrease in bone quality and early onset of osteoporosis.

03 Does drinking coffee cause osteoporosis?

Soft drinks of all kinds are indeed refreshing and appetizing. Many office workers rely on coffee or tea to "keep alive" every day. Studies have shown that caffeine and oxalic acid in coffee can affect calcium absorption and increase calcium loss. Excessive consumption of carbonated drinks and other caffeinated drinks can accelerate calcium loss in bones, as can excessive alcohol consumption.

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But coffee lovers don't need to panic. Healthy adults can drink coffee in moderation. The International Osteoporosis Association and the National Osteoporosis Association of the United States believe that it is advisable to control coffee intake to less than 3 cups per day (each cup contains 100 mg of caffeine) . For osteoporosis patients, in addition to properly controlling the intake of caffeinated beverages, they should also maintain a balanced diet to ensure adequate calcium and vitamin intake, supplemented by moderate exercise and sunlight exposure.

04 Will I not suffer from osteoporosis as long as I take calcium supplements regularly?

To prevent osteoporosis, it is crucial to eat the right food and get the necessary nutrients. Among them, the most critical nutrient is calcium. Many people are constantly supplementing calcium, or if they have osteoporosis, they think that they can be cured by asking the doctor to prescribe some calcium tablets. However, how much calcium does the human body need every day, and how to supplement calcium correctly?

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Osteoporosis is caused by abnormal bone metabolism. Calcium supplementation is right, but calcium supplementation alone cannot effectively prevent and treat osteoporosis. There are many causes of osteoporosis, not just calcium deficiency. A comprehensive examination is needed, and individualized and reasonable remedies are required. For example, strengthening physical exercise, improving diet structure, increasing bone mass, and strengthening bone strength are all very important factors in preventing osteoporosis.

05 If you want healthy bones, start with these good habits

(1) Reasonable calcium supplementation

The "Dietary Reference Intakes for Chinese Residents (2013 Edition)" recommends that adults should consume 800 mg of calcium per day, and people over 50 years old should consume 1000 mg of calcium per day.

Dietary calcium is the best choice for calcium supplementation . Foods such as milk, soybeans, nuts, dark vegetables, etc. are rich in calcium.

Given the diversity of food, it is recommended that adults drink at least 300 ml of milk every day, plus other calcium-rich foods such as dark green leafy vegetables to meet the body's needs.

If you are lactose intolerant, you can choose lactose-free milk, yogurt, and cheese.

Daily dietary balance pyramid recommended by the Chinese Nutrition Society

(2) Vitamin D supplementation

Vitamin D helps strengthen bones by promoting calcium absorption. When vitamin D is deficient, active calcium absorption decreases, indirectly leading to calcium deficiency.

Sunshine is the best source of vitamin D , so don’t stay at home all the time, go out and bask in the sun more often.

It is recommended to get at least 20 minutes of sunlight every day. But be careful not to get too strong to prevent skin burns!

(3) Keep exercising

Appropriate aerobic exercises such as running and skipping rope can stimulate bones through muscle contraction and relaxation to enhance bone quality and density.

Young people can do more weight-bearing exercises to strengthen their muscles. At home, they can do push-ups and planks to support their bodies. When they go out, they can walk, jog, and dance. Weightlifting and dumbbell exercises are all good ways to train. Older people can choose Wu Qin Xi, simplified 24-posture Tai Chi, Ba Duan Jin, etc., 2 to 3 times a week, 30 to 45 minutes each time.

However, safety is always the first priority when exercising. Do not blindly engage in unfamiliar exercises, and do not blindly pursue more exercise. You can start with exercises that you feel comfortable with and gradually increase the intensity of the exercise.

(4) Avoid bad habits

Smoking, alcoholism, high-salt diet, and drinking a lot of coffee are all risk factors for osteoporosis and should be avoided as much as possible. Smokers are at a higher risk of osteoporosis than non-smokers because smokers absorb less calcium in their intestines, which leads to a large loss of calcium.

People at high risk of osteoporosis need to go to the hospital for active examination and treatment. The treatment of osteoporosis is not as simple as simply supplementing calcium. The disease also requires systematic diagnosis and treatment. In addition to calcium supplementation, patients can choose anti-osteoporosis drugs according to their condition. Patients who have already used drugs must remember to use them for a long time and follow up regularly to effectively prevent bone loss and reduce the occurrence of complications.

In addition, experts recommend that bone density screening can be started after the age of 40 to keep abreast of bone health conditions. Women over 50 or after menopause and men over 50 should have a bone density test every year to detect osteoporosis as early as possible. In particular, patients who have had a fracture should have their bone density monitored regularly.

Bone health is closely related to everyone. Prevention of osteoporosis is more important than treatment. Once symptoms of osteoporosis appear, you must seek medical attention in time. In addition, it is best to prevent osteoporosis when you are young. Start now, stay away from bad living habits, stay active, stay healthy, and supplement calcium scientifically. I hope everyone has healthy bones.

Comprehensive sources: Xinhuanet, People's Daily Online, Healthy China, Life Times, etc.