Quit bad habits and "strengthen" the bones

Bones are one of the important components of
the human body.
We have 206 bones in our bodies, which is about one-fifth
of our body weight.
They are connected by joints to form a scaffold for the body, protect internal organs, provide attachment points for muscles to facilitate physical activity, and also participate in hematopoiesis and reserve calcium and phosphorus
.

Osteoporosis is also known as the "silent disease"
.
Changes in bone strength often happen even before we can perceive them! In the early stage of osteoporosis, there is often no obvious external manifestation, and it is easy to be ignored
.
Many people realize that they already have osteoporosis after the fracture occurs
.

Experts from the Beijing Municipal Center for Disease Control and Prevention introduced that in life, our 6 bad habits increase the risk of
osteoporosis.
Check it out!

Smoking, excessive alcohol consumption Smoking doubles
the risk of hip fractures.
Excessive alcohol consumption can also increase the risk of
fractures.

Low BMI due to excessive weight loss BMI (kg/m2) = Weight (kg) / Height 2 (m2).

Less than 18.
5 is considered underweight, which is also an important risk factor
.

Partial eating causes malnutrition Daily diet such as lack of calcium, protein, fresh fruits and vegetables will not be conducive to bone health
.
"Malnutrition" is a major problem for older people, who are at higher risk of falls and fractures, so diet should ensure adequate calcium and protein intake
.

Poor sun exposure, vitamin D deficiency Low vitamin D levels are common in people with osteoporosis, especially in older adults
who don't go outdoors often.
Therefore, try to ensure that there is enough sunlight every
day.

Lack of physical activity Lack of physical activity can lead to loss of bones and muscles
.
People who don't exercise are more likely to develop hip fractures
.
Strengthening physical activity, mainly resistance and aerobic exercise, and long-term adherence, will be beneficial to
the bones.

People who fall frequently People with a tendency to fall have a higher
risk of fractures.
Older people are at highest
risk of osteoporosis.
In addition to adhering to a healthy lifestyle, older adults need to pay attention to fall
prevention.
Older adults can participate in exercises that improve balance, coordination, and muscle strength, such as towel exercises
, which the CDC has been promoting for years.
In addition, bone health assessments should be conducted in professional institutions to ensure early detection, early diagnosis, and early treatment for better health benefits
.
(Editor Li Chuang)