Health, Nutrition

Proper Exercise is Good for Relieving Osteoporosis

The data show that the direct cost for the treatment of osteoporotic fractures in China is as high as 150 million U.S. dollars. 15% to 33% of patients die within 1 year. The risk of recurrent vertebral fractures increases 5 times, and the incidence of recurrent hip fractures increases 2 times.

Osteoporosis patients do not have obvious symptoms at the initial stage, but there will be bone pain, which can decrease activity sensitivity of the patient, limit knee and knee flexion and other functional activities, increase the patient’s bed time, the most severe results of late-stage osteoporosis. It is the occurrence of fragility fractures that increase the economic burden on the family, cause recurrences, and even lead to death.

Experts said that if you really suffer from osteoporosis, you don’t need to be too nervous. You can try to minimize the risk through long-term and reasonable drug treatment and lifestyle adjustment.

In terms of lifestyle adjustment, people can eat a balanced diet rich in calcium, low salt, and moderate amounts of protein. It is not advisable to drink milk on an empty stomach. Drink a glass of yogurt before going to bed in order to increase calcium absorption and intake. It is necessary to increase animal food, especially seafood, to supplement high-quality protein, calcium, phosphorus, vitamins and so on.

Should pay attention to appropriate outdoor activities. Exercise and rehabilitation help for bone health, outdoor exercise can not only promote bone density enhancement, but also because of the sun’s irradiation, increase the synthesis of vitamin D in the human body. Vitamin D is an important nutrient that in the body works via the protein vitamin D receptor (VDR). Basking in the sunshine for about 20 minutes per day is good for preventing osteoporosis.

Avoid smoking and drinking alcohol and caution in using drugs that affect bone metabolism. Nicotine in cigarettes inhibits capillary formation and osteoblast differentiation. Alcohol inhibits the formation of new bone. Both the two substances have an irreversible effect on bone mass. Take measures to prevent falls, such as maintaining a correct posture, stance and walking postures, noting that there are diseases and drugs that increase the risk of falling, and then strengthen your own and environmental protection measures, such as various joint protectors.

At the same time, basic bone health supplements should also be taken. The physiological functions of calcium mainly consist of the body’s bone marrow, teeth and the normal function of maintaining nerves and blood. The average daily intake recommended by the Chinese Nutrition Society is 800 mg, 1000 mg above 50 years old, and pregnant and lactating women should be supplemented with sufficient calcium. It is recommended that daily intake be 1500mg. However, according to the survey, the daily dietary calcium intake of urban and rural residents in China is 388.8 mg, which is less than half of the recommended amount, and additional supplementation is needed. At present, there are many types of calcium in the market, and there are mainly four categories, namely calcium carbonate, calcium lactate, calcium citrate, and calcium gluconate, each of which has its own length and should be selected with high calcium content and high absorption rate.

Many people believe that the bones of patients with osteoporosis are very fragile and easily fractured and are not suitable for exercise. Indeed, the bones of patients with osteoporosis are fragile and prone to bone fractures, but they are not unfit for exercise. Experts said that patients with osteoporosis should choose proper exercise training and have many benefits for remission.

Alisa Wu is a writer and share articles to help people live healthier. She works at Cusabio, a supplier of proteins, antibodies, Elisa kits, as well as protein expression services.