Sun Haolin

When bone density is low, simply eating calcium tablets has a certain effect, but the effect is limited. Calcium is an important component of bones, and calcium supplements can provide a source of calcium for bones, but calcium tablets alone are difficult to significantly improve bone density.

The treatment of osteoporosis requires a combination of calcium and vitamin D supplementation, combined with anti-osteoporotic drugs under the guidance of a doctor, to increase bone density more effectively. Calcium supplementation should be accompanied by adequate vitamin D intake, as vitamin D promotes calcium absorption.

When it comes to diet and exercise, the following should be noted:

High-calcium diet: Eat more calcium-rich foods, such as dairy products, legumes, nuts, green vegetables, etc., and the daily calcium intake should reach 1200-0 mg. If the dietary calcium intake is insufficient, calcium supplementation can be recommended by a doctor.

Vitamin D supplementation: Vitamin D aids in the absorption of calcium and can be supplemented by sun exposure (at least 20 minutes a day) or by eating foods rich in vitamin D (such as milk, egg yolks, fish, etc.).

Eat a balanced diet: Eat a varied diet with enough protein, vitamins and minerals, and avoid a diet high in salt and fat. A high-salt diet increases calcium loss, so salt intake should be minimized.

Weight-bearing exercises: such as walking, jogging, dancing, etc., these exercises allow the body to bear its own weight, stimulate bones, and increase bone density. When exercising, you should choose the appropriate intensity according to your physical condition to avoid injuries caused by excessive exercise.

Muscle strengthening exercises: Strength training such as using elastic bands and dumbbells can strengthen muscles, reduce the burden on bones, and reduce the risk of falls.

Balance and flexibility training: Yoga, tai chi, etc. can help improve body coordination and balance, reducing the risk of falls. These exercises not only help with bone health, but also improve physical function.

Bone density is an important measure of bone strength, and one of the diagnostic criteria for osteoporosis is a decrease in bone density. Dual-energy x-ray absorptiometry (DXA) is the "gold standard" for diagnosing osteoporosis by using low-dose X-rays to examine body composition. If the test value (T-value) is ≤-5.0, osteoporosis is diagnosed.

Osteoporosis is an age-related degenerative change, but it is also a preventable and treatable chronic disease. As we age, bone density gradually decreases. Through scientific interventions, such as medication, nutritional supplementation, exercise, etc., bone mineral density can be effectively improved and the risk of fracture can be reduced.

For example, primary osteoporosis can delay bone loss and reduce the risk of fractures through "drug + lifestyle" intervention.

Secondary osteoporosis is mostly caused by diseases or medications such as hyperthyroidism, diabetes, and long-term use of hormones. Hyperthyroidism leads to accelerated bone metabolism, and long-term use of glucocorticoids inhibits bone formation and increases bone resorption. Osteoporosis symptoms can improve after treatment of the underlying condition.

(The author is the chief physician of the Department of Orthopedics, Peking University First Hospital)

People's Daily (19/0/0 0 Edition)