Calcium supplementation and appropriate exercise are the best ways to prevent osteoporosis

　　Recently, at the Third International Osteoporosis Symposium held in Xi'an, American orthopedic experts put forward a new point of view: in the pathogenesis of osteoporosis, non-mechanical factors (calcium, vitamin D, hormones, etc.) are not the most important, but nerve Mechanical factors such as muscle action play an important role. Many Chinese and foreign experts attending the meeting supported this argument.

　　The traditional view is that osteoporosis is closely related to the lack of calcium and vitamin D in the human body and the decline in hormone levels. Calcium and vitamin D supplementation are common treatments. However, in recent years, some scientists have questioned the idea that calcium and vitamin D alone can increase bone density. For example, people have found that some elderly people who have been bedridden for a long time still develop osteoporosis even though they supplement a lot of calcium or vitamin D. ； The astronauts' diet is not deficient in calcium, but the loss of bone density caused by their massive loss of calcium in weightlessness will take a long time to gradually recover after returning to Earth. Relevant studies have concluded that to increase bone density and prevent osteoporosis, calcium must be supplemented on the one hand, and calcium must be effectively absorbed into bone tissue under load-bearing conditions. In other words, people with calcium deficiency should participate in more moderate exercise exercise , making bones "load-bearing" can help prevent osteoporosis and improve the effect of calcium supplementation.

　　Weight bearing and exercise are indeed crucial to preventing calcium deficiency. A research survey conducted by the Institute of Sports Medicine of Peking University Medical University showed that among 200 senior professors at a certain university with an average age of 68, male The incidence rate of osteoporosis in the group was 9%, which was much higher than the 2.3% in the control group, suggesting that mechanical factors such as lack of exercise and insufficient neuromuscular exercise played an important role in the incidence of osteoporosis among mental workers. Another trial also showed that after 1 week of absolute bed rest, urinary calcium increased significantly, and symptoms of general bone pain appeared in 2 weeks. Bone mineral content was measured in these bed-rest patients and found to decrease by an average of 0.9% per week. Because moderate weight-bearing and exercise not only directly strengthen bones, but also exercise causes muscle contraction, which will continuously have a positive effect on bone growth and reconstruction. The response of bone cells to this mechanical stimulation is to activate, self-proliferate and promote the mitosis of bone cells. At the same time, it stimulates bone tissue to fully absorb and utilize calcium and other minerals taken into the body, thereby achieving the purpose of preventing osteoporosis.

　　Therefore, calcium supplementation combined with appropriate weight-bearing exercise is the most effective way to prevent osteoporosis. middle elderly You can participate in some of the following exercises based on your own situation: such as jogging, cycling, skipping, climbing, push-ups, barbell lifting, tennis, gardening, etc. Do it 5 times a week, ensuring 30 minutes of exercise time each time (you can also complete it in two times). Even the elderly who have been bedridden for many years should stay out of bed for an hour as much as possible every day, so that the bone tissue can bear the load of body weight and the muscles can contract more activities, which is of great benefit in delaying osteoporosis. For those of you who sit in the office all day long, if you insist on walking an extra mile every day, it will be beneficial to your bones. healthy Also beneficial. In addition, daily drinking more milk, less smoking, moderate exposure to the sun, and a balanced diet of meat and vegetables are also helpful in preventing or delaying osteoporosis.