Osteoporosis is a systemic metabolic bone disease characterized by decreased bone mass and abnormal microstructure of bone tissue, which leads to increased bone brittleness and prone to fracture. Especially the elderly patients, once suffering from osteoporosis, the risk of fracture is very high, which directly brings great difficulties to the lives of elderly patients.

Therefore, the prevention and treatment of osteoporosis is very important. Here, the 32-word policy of prevention and treatment is introduced.

A balanced diet and balanced nutrition;

Have a regular life and don't work hard;

Comply with the weather, timely health;

Keep your spirits up and adjust your mood;

First, a balanced diet and balanced nutrition.

Neijing said: "Heaven eats people with five flavors, and the earth eats people with five flavors. Five flavors nourish five flavors and harmonize qi. We can't be too partial to food in our daily life. Especially addicted to some sweet, spicy and salty products. Because "the taste is too sour, the liver qi produces fluid, and the temper is absolutely; The taste is too salty, the bones are exhausted, the muscles are short and the heart is depressed; The taste is too sweet, the heart is full of asthma, the color is black, and the kidney is unbalanced; The taste is too bitter, the temper is not strong, and the stomach is strong; It's so spicy that you lose all your muscles? Spirit is the center. "Eating too much sour taste will make the muscles lose their luster, thicken and harden; Overeating and sweet taste will make bones ache; Overeating and bitter taste will make the skin wither and the hair fall off; Eating too much spicy food will cause tendon contracture and disdain for claw nails; Overeating is salty and easy to blood stasis.

In addition, several medicated diets are recommended, such as Huangqi Shrimp Skin Soup, Tofu Pig's Foot Soup, Sheep Bone Kidney Flower Soup, Black Bean Pig Bone Soup and Huaiqi Turtle Soup. , can be selected according to personal physique.

Huangqi Shrimp Skin Decoction

Ingredients: 20g of Astragalus membranaceus, 50g of shrimp skin, onion, ginger and salt.

Efficacy: Astragalus is good at invigorating qi and spleen. Modern experimental studies have confirmed that Astragalus has estrogen-like effect, which can effectively prevent and reduce bone loss caused by estrogen deficiency in postmenopausal women. Shrimp skin is a dried product of shrimp, which can tonify kidney, strengthen yang and strengthen waist and bones. The calcium content in shrimp skin is very high, which is incomparable to any food. According to the determination, the calcium content of shrimp skin per100g is as high as 2000mg, which is more than100g of meat food. Adults need about 800 mg of calcium every day, and eating shrimp skin often is a good way to supplement calcium.

Generally speaking, this medicated diet has the functions of invigorating spleen and kidney, supplementing calcium and resisting osteoporosis. It is suitable for senile osteoporosis with deficiency of spleen and kidney yang, characterized by sallow face, emaciation, edema, cold limbs, loss of appetite, or spontaneous fracture, soreness of waist and legs, white and fat tongue coating and heavy and thin pulse.

How to take it: It is recommended to take it three times a week.

Black bean and pork bone soup

Ingredients: 50g of black beans, 50g of pig bones, 4 dried oranges1/,2~3 slices of ginger, and proper amount of vinegar.

Efficacy: Black beans are flat and sweet, and have the effects of nourishing kidney and nourishing yin, tonifying deficiency and blackening hair, nourishing blood and calming the liver. Pig bone has the function of tonifying kidney and strengthening bone. The combination of the two components has the function of tonifying kidney and strengthening bone, and is a good component for preventing and treating osteoporosis. It is suitable for patients with kidney yang deficiency, lumbago and bone pain.

Administration method: It is recommended to take 1-2 times a week.

Have a regular life and don't work hard;

Young and middle-aged people often neglect daily care because of the fast pace of modern life and heavy work pressure. It is necessary to develop good habits of work and rest, establish a healthy concept of life and combine work and rest. In addition, unhealthy lifestyles such as smoking and excessive drinking are risk factors for osteoporosis, which should be quit and reduced as soon as possible.

Excessive drinking is the main risk factor of osteoporosis.

Studies have shown that the elderly who drink more than 100g a day have a higher risk of osteoporosis than those who don't drink or drink less than 100g a day. In particular, a large amount of drinking will damage liver cells in the human liver, lead to a decrease in the production of vitamin D3, affect the absorption and utilization of calcium and phosphorus in the intestine, and thus easily lead to osteoporosis. Therefore, it should be suitable for drinking, and the daily consumption should not exceed 25g.

Smoking is a risk factor for osteoporosis.

Tobacco contains many compounds. Nicotine changes the permeability of blood vessel wall, which hinders the exchange of substances inside and outside blood vessels, and nutrients such as protein and calcium cannot be effectively absorbed and utilized. Other toxic substances in tobacco will also increase the acidity of blood and promote the dissolution of bones. The bone density of smokers is lower than that of non-smokers. In particular, female smoking will make estrogen disappear prematurely, leading to abnormal bone metabolism and premature osteoporosis. In addition, smoking has a great influence on cardiovascular and cerebrovascular diseases, so smokers should quit smoking as soon as possible.

Drinking green tea can prevent osteoporosis.

The existing experiments show that tea contains alkaloids, tea polyphenols and other substances. Alkaloids can promote the excretion of calcium in human body and reduce the absorption of calcium in intestine, thus promoting osteoporosis in the elderly. Japanese scholars believe that the lumbar bone mineral density of women over 60 who drink green tea is significantly higher than that of women who don't drink green tea. In addition, studies have shown that Pu 'er tea and black tea also have certain anti-osteoporosis effects. The details need further study.

Comply with the weather and keep in good health at the right time.

People are born with the spirit of heaven and earth, which is formed by the method of four seasons. In daily life, we should conform to the four seasons and do a good job of "nourishing Yang in spring and summer and nourishing Yin in autumn and winter". In Xia Zhishi in spring, outdoor activities should be increased and physical exercise beneficial to bone health should be increased; It is cold in autumn and winter, so we should pay attention to shelter from the wind and get more sunshine.

Aerobic exercise refers to the exercise with the aerobic metabolism of sugar and fat as the main supply, which can improve cardiopulmonary function, prevent cardiovascular diseases and promote health. Such as walking, jogging, brisk walking, etc. Three times a week, each exercise lasts 30-45 minutes.

In the traditional martial arts training, taking Tai Ji Chuan as an example, many movements in Tai Ji Chuan have certain stimulating effects on lower limb bones, so most Tai Ji Chuan practitioners have good balance ability. A large number of studies show that Tai Ji Chuan and other traditional body-building exercises can promote bone formation, prevent bone loss, and have a certain effect on preventing osteoporosis.

In addition, Yijinjing, Baduanjin, Wuqinxi and six-character tactics can effectively prevent and treat osteoporosis.

Put your mind in your heart and adjust your mood.

Emotion belongs to the liver, liver qi is smooth, emotion is coordinated, spirit is hidden inside, and illness is safe. Studies have shown that there is a correlation between depression and bone mineral density. The more severe the depression, the lower the bone mineral density. Depression is one of the factors that aggravate osteoporosis. As middle-aged and elderly people, we must keep a good mood, avoid anxiety and fear, and communicate more with others. It can reduce the risk of falling and avoid sprains and fractures to some extent.

Generally speaking, with the increase of age, there is a risk of osteoporosis. However, it can be said that it will play a great role in the prevention and treatment of osteoporosis to conscientiously do the 32-word policy in daily life.

References:

[1] Ge, Zheng, Wan Xiaoming,,,, Luo,, Ju Dahong, Sun Shuchun, Wang Heming, Shi Qi, Shi Yinyu, Liu Zhonghou. Expert on prevention and treatment of primary osteoporosis with traditional Chinese medicine (20 15)[J]

Wang Yuqiang, Chen Changxiang, Wei, Jason. Effects of smoking, drinking and drinking green tea on osteoporosis in the elderly [J]. China Journal of Osteoporosis, 2015,21(10):165438+.

, Han, Sun Guoli. Study on the correlation between depression and bone mineral density of postmenopausal women [J]. Traditional Chinese Medicine Bone Setting, 2013,25 (02): 22-24.