Prevent osteoporosis: exercise is better than calcium

The traditional view is that osteoporosis is related to aging. However, medical research shows that women aged 30 or 40 may have the disease. The main reason is the lack of exercise and lack of sun.

First of all, modern urbanites commute to and from work by car, and use elevators to build stairs on the stairs, and instead of visiting the door by telephone contact, the chances of suffering from osteoporosis will increase in the future due to “habitual lack of exercise”. Secondly, urbanites return home early and return to the sun. In countries with insufficient sunshine, the incidence of osteoporosis is also high.

Prevent osteoporosis: exercise is better than calcium

No cause of pain is the main symptom

Osteoporosis is often asymptomatic when it is mild. The most common clinical symptoms are bone and joint pain of different degrees and different parts. There are no joint redness and swelling, but often accompanied by weak waist and leg, cramps, bending, turning and lowering. Activities such as walking and walking are difficult or restricted. Some patients have changes in their short stature and hunched back. Many patients suffer from repeated fractures and even minor external forces. Forced coughing, diarrhea, and clothes drying can cause fractures. Under normal circumstances, after 40 years of age, adults will lose a height of 1 cm for every 10 years of age, and an average of 3 to 5 cm in length after age 60, which is mostly caused by osteoporosis.

More than half of osteoporosis patients experience pain, especially women who often feel back pain, or shoulder, back, neck, knee, and ankle pain. In severe cases, systemic bones and joint pain can occur. Most of this pain has no cause, it can happen during activities or breaks, and it is good or bad, so many people regard it as excessive fatigue and muscle damage.

Nowadays, when promoting calcium supplement products, it is said that “the waist does not hurt, the legs are not sour”, in fact, the symptoms of osteoporosis are not completely the same. Lower blood calcium may cause back cramps and leg cramps, while patients with osteoporosis may not have low blood calcium. Early osteoporosis may not cause any discomfort. When bone calcium is lost, there are symptoms such as low back pain, leg pain, calf cramps during sleep, sweating or bone pain. At this time, osteoporosis is not early.

Exercise and sun exposure are important means of prevention

There is no safe and effective way to restore loose bones to their original quality, so prevention is the key. To achieve scientific prevention and treatment of osteoporosis, exercise is more important than simple calcium supplementation. Clinical studies have shown that simple calcium supplementation does not significantly increase bone mineral density, nor does it improve bone quality. The regular exercisers increase the stress on the bones, increase the strength of the muscles, and facilitate the growth of the bones. A higher peak bone mass and better bone quality are often obtained. In general, young people should exercise 3 to 7 times a week for 30 to 60 minutes each time. For those who sit in the office all day long, even if they can continue to walk a little more every day and climb more than once, it is also beneficial to the health of the bones.

Regular exposure to the sun is necessary to prevent and treat osteoporosis. Sun exposure and outdoor activities have both the effect of treating osteoporosis and the prevention of osteoporosis. Especially for the elderly, children and pregnant, lactating and post-menopausal women, it is very necessary.

The sun is actually exposed to ultraviolet radiation in the sun when it is outdoors. Ultraviolet radiation can produce vitamin D in human skin, and vitamin D is an essential substance in bone metabolism, which can promote the absorption of calcium in the intestine, so that the intake of calcium is more effectively absorbed, which is conducive to the deposition of bone calcium. Therefore, people should have an average of 30 minutes of light per day to ensure the right amount of vitamin D.

Self-investigation of osteoporosis

To answer whether you will get osteoporosis, please do the following questionnaire. If you answer “yes” more, the greater the risk of developing osteoporosis.

1. Have you had a fracture in an adult female of your immediate family?

2. Are you a postmenopausal woman?

3. Do you have early menopause or early menopause due to surgery (before 40 years old)?

4. Have you taken thyroid hormone for a long time?

5. Have you been treated with hormones (glucocorticoids) for a long time due to asthma, arthritis or other diseases?

6. Do you use heparin anticoagulants?

7. Do you take luminal, phenytoin, etc. for the treatment of epilepsy?

8. Do you eat less dairy or calcium foods in your diet?

9. Are you less active?

10. Do you smoke?

11. Do you often drink too much?

12. Is your body thin?

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