Inadequate nutrition and sedentary habits are the main causes contributing to the accelerated rate of osteoporosis. The consequences of osteoporosis are very serious, can cause fractures.
To learn about the harmful effects of inactivity that causes osteoporosis and how to overcome it, please refer to the following article.
* Why inactivity can lead to osteoporosis?
* What is Osteoporosis?
Osteoporosis is an easy-to-recognize sign of the body’s aging process, often seen in the elderly.
Bone is an organ that is constantly regenerated in every person’s life. The essence of bone formation and bone resorption is when new bone cells are created every day to replace old, aging cells. Normally these two processes are always in balance. In young people, the process of bone formation mainly takes place. In contrast, in the elderly or in premenopausal women, bone resorption predominates. If one of the two factors causes imbalance, making the process of destruction faster than the process of creating bone will cause osteoporosis.
Calcium and Vitamin D deficiency is believed to be the most common cause of osteoporosis today. Calcium is the building block of bones and the building blocks of new bone. Vitamin D is a factor that helps the body absorb calcium better. A lack of Vitamin D is a direct pathway to osteoporosis. This explains why people who still take daily calcium supplements but lack Vitamin D still have a high risk of osteoporosis.
Osteoporosis makes bones brittle, thin, and easily broken. This condition greatly affects the health and life of patients. Osteoporosis also causes femoral neck fractures and cardiovascular complications in the elderly, even causing death.
Although osteoporosis is common in the elderly, most elderly people have low calcium levels, which does not mean osteoporosis.
Osteoporosis is divided into 3 types: primary, secondary and osteoporosis in the elderly.
Up to a quarter of women over the age of 50 are at risk for a fracture of the spine, femur or wrist due to osteoporosis.
* Inactivity, a factor that causes osteoporosis.
Living habits and daily lifestyle also greatly affect the risk of osteoporosis. More and more people are working in sedentary jobs, spending little time outdoors. Habits of inactivity and lack of exercise also contribute to the accelerated rate of osteoporosis.
Exercise has many health benefits. Regular physical activity helps to promote metabolism and increase calcium absorption. In addition, a lot of sun exposure will provide a source of Vitamin D for the body. Therefore, people who have been sedentary and less exposed to the sun, will be deficient in Vitamin D, so there is a high risk of osteoporosis.
In addition to being inactive and less in the sun, a poor diet also contributes to not providing enough calcium and vitamin D needs of the body, indirectly leading to osteoporosis.
Daily exercise and sports will strengthen resistance, help bones and joints become flexible… If you don’t exercise, bones will become weak and easily cause osteoporosis and other diseases. other. For those who do office work, travel less, sit a lot, they should spend a lot of time exercising every day.
* Prevents the risk of osteoporosis.
* Supplement Calcium and Vitamin D for the body.
As you age, your bones weaken. To support bone formation, calcium supplementation is not enough and does not help patients with osteoporosis but also needs other factors.
The body needs 800 units of Vitamin D and 1,200mg of calcium per day. The body must have vitamin D in order to absorb calcium. At the same time, in the process of absorbing Calcium and Vitamin D, there is a need for the participation of endocrine glands.
How to supplement with Vitamin D? 90% of the body’s Vitamin D is absorbed through sunlight, so sunbathing is a good and easy way to supplement Vitamin D. When the ultraviolet rays are at the lowest, the best time to sunbathe, between 7-8 am, at this time the body can absorb vitamin D well. Adults can use 10-15 drops of Vitamin D solution per week.
However, it is not recommended to supplement with vitamins and calcium without knowing whether the body is deficient or not. This is a misconception because supplement only when the body needs it. Because if added arbitrarily, especially when the body does not need it, it will make the elimination more difficult, causing kidney stones.
* Screening for osteoporosis.
Because osteoporosis has no obvious symptoms, it is necessary to check and screen for osteoporosis. The disease is only detected when there are sequelae, at this time the body has lost 30% of its bone mass. There are cases where patients experience some symptoms but are not clear, easily confused with other diseases such as pain, fatigue, difficulty walking, back pain.
The best way to diagnose osteoporosis today is to measure bone density. Some types of blood tests are inaccurate because they are only meant to find out calcium levels in the body and do not reflect osteoporosis.
In addition, heel ultrasound is also a way to screen and detect osteoporosis.
* Build a healthy lifestyle.
The most effective way to prevent osteoporosis is still to build a healthy lifestyle and stay active.
First, it is necessary to build a complete and scientific diet, ensuring adequate supply of nutrients for the body.
Regular exercise and sports to improve health, increase resistance and help the bone system to be strong.
* It is necessary to limit smoking, alcohol and beer as much as possible.
Regular check-ups, periodical health check-ups to detect diseases promptly and take early treatment measures.
Use drugs in the treatment of diseases in the correct dosage, absolutely do not arbitrarily take more without the prescription of a specialist.
Maintain body weight, do not let overweight, obesity or underweight occur.
Enhance Vitamin D for the body to improve the absorption of Calcium.
* Exercise to have strong bones.
According to a study from a Swedish university, before entering puberty, children exercising 200 minutes a week is very beneficial for their bones to develop, reducing the risk of fractures or osteoporosis later in life.
The study was conducted by surveying two groups of adolescents with different time and intensity of physical activity. The first group consisted of 170 young people, including 72 girls and 98 boys, with 200 minutes of exercise each week. The second group consisted of 44 girls and 47 boys who exercised 60 minutes a week. During the study period, the exercise intensity of the two groups increased gradually.
The two groups of volunteers participating in the research have the common characteristics of living in the same area, having similar economic, social and religious conditions.
The research team monitored and monitored the stiffness and strength of the shin bones of the adolescents for 7 years.
The results showed that, after finishing the study, the girls all had a marked improvement in the stiffness, strength and bone density (BMD) of the shin bones.
Meanwhile, the intensity and duration of exercise did not significantly affect bone development in boys.
The reason for the different results is that before participating in the study, boys have adapted to high intensity of exercise and longer exercise time than girls.
The results have proven that children, especially young girls, before entering puberty, if they know how to exercise scientifically and rationally, they will have strong bones and limit the risk of fractures or osteoporosis. .