Some of our inadvertent habits in life are affecting the body’s absorption and utilization of calcium. These bad habits can unknowingly make bones brittle faster and increase the risk of osteoporosis. Today, experts from the Beijing CDC Institute of Chronic Diseases, to talk to you about those bad habits that are stealing calcium from the body.
It is known as the “quiet” disease
There is a disease that occurs “quietly” and considers bones as the target of “attack”, this disease is osteoporosis. As the name suggests, it is a systemic disease characterized by a decrease in bone mass, destruction of bone tissue microstructure, increased brittleness of bones and susceptibility to fractures.
Experts at the Chronic Disease Institute explain that the quality of our bones does not remain constant throughout life. From birth to early adulthood, bones continue to grow and strengthen, reaching a peak in bone mass between the ages of 20 and 30. Throughout life, bones are constantly renewed, replacing old bones with new ones, which helps keep them strong. But for people with osteoporosis, more and more bone loss occurs rather than being replaced, which means that bones become progressively more brittle and more likely to break.
A big problem is that changes in bone strength often happen before we can even perceive them! In the early stages of osteoporosis, there are often no obvious outward signs and it is easy to overlook, which is why it is called a “silent disease”.
Since there are no symptoms when the disease occurs, why should we worry about it? This is because osteoporosis greatly increases the risk of fracture, even after a minor fall or jump, and about one-third of women and one-fifth of men over age 50 are at risk for osteoporotic fractures.
Osteoporotic fractures occur most often in the vertebrae, hips and carpals. Vertebral fractures can lead to shorter height, severe back pain and even deformity. Hip fractures often require surgery and long recovery times, and many people do not fully recover to their pre-fracture state, leading to reduced self-care and even death.
These bad habits are “laying mines” for bone health
Beijing CDC experts say that prevention of osteoporosis should begin in childhood. Develop a nutritious diet, ensure calcium and protein intake, avoid malnutrition, and have enough time for physical activity every day to help children get the highest possible peak bone mass. The more bone mass you have when you reach adulthood, the less likely you are to develop osteoporosis in old age.
The following bad habits can affect the absorption and utilization of calcium in our body, thus increasing the risk of osteoporosis
Smoking and excessive alcohol consumption Excessive smoking and alcohol consumption can damage the gastrointestinal mucosa, hinder the normal work of the gastrointestinal system, and affect calcium absorption. Studies have shown that smoking doubles the risk of hip fractures. Excessive alcohol consumption can also increase the risk of fracture.
Picky eating and poor nutrition Daily diet such as lack of calcium and protein intake, coupled with a lack of love for fresh vegetables and fruits, will be detrimental to bone health. In addition, most of the carbonated beverages that people love to drink contain phosphates, which will reduce the absorption of calcium, iron, zinc, copper and other trace elements utilization.
The sun does not love, vitamin D intake is not enough Vitamin D for the absorption and utilization of calcium has a promotional role. For adults, if the body lacks vitamin D, the body is prone to osteoporosis. Low vitamin D levels are common, especially in older adults who do not go outdoors much.
Lack of exercise People who are not physically active will be more prone to hip fractures. Our bones need force stimulation, and if we are sedentary, calcium in the blood will not enter the bones. Lack of physical activity can lead to the loss of calcium from the bones.
Excessive weight loss Low body mass index Several domestic and international studies have found that body mass index (BMI) is positively correlated with bone density and negatively correlated with the incidence of osteoporosis, which is a protective factor for bone density.
Adult men and women with higher body mass index have increased mechanical loading on their bones, which improves the microstructure of bone and enhances the effect of mechanically loaded cell-stimulating factors, stimulates bone formation, inhibits bone loss, promotes bone mineralization, and increases bone density and bone strength.
Body mass index (kg/m2) = weight (kg)/height2 (m2). If it is less than 18.5 it is considered underweight, which is also an important risk factor.
Take the test. How far are you from osteoporosis?
We can quickly determine your risk of osteoporosis by asking the following 10 questions. For each question, please answer “yes” if it fits your situation.
Have you ever hurt your bones from a minor bump or fall?
2. Have you taken hormonal drugs for more than 3 months in a row?
3. Have you lost three centimeters of height from your youth?
4. Do you often drink alcohol excessively? (2 times a day or only 1 or 2 days a week without alcohol)
Do you smoke more than 20 cigarettes a day?
6. Do you often have diarrhea? (due to celiac disease or enteritis)
7. Have your parents ever had a hip fracture as a result of a minor bump or fall?
8. Ms. answer: Did you go through menopause before the age of 45?
9. Answer for women: Have you ever had no menstruation for more than 12 months in a row (except during pregnancy)?
10. Men: Do you suffer from impotence or lack of sexual desire?
If you answered “yes” to any of these questions, you are considered to be at high risk for osteoporosis and are advised to visit an osteoporosis clinic to have your bone health checked and evaluated for early diagnosis, prevention and treatment.
