(Osteoporosis) There are so many female patients... What are the worst habits that are ruining my bones?

Osteoporosis is a disease in which bones become porous, weakening them and making them prone to fracture. While it often occurs naturally with age, it can also develop as a side effect of various diseases or as a side effect of medications. Severe osteoporosis can lead to spine and femur fractures during daily life, making it extremely dangerous. Prolonged hospitalization can even lead to pneumonia, increasing the risk of death. Let's take a closer look at osteoporosis.

 

One year 118 Ten thousand people hospitalized ... 60 big 38.3%, 70 big 30.9%, 50 big 16.7%

 

According to data from the Health Insurance Review & Assessment Service, 1.184 million people will receive hospital treatment for osteoporosis in 2022 alone. The number of patients is increasing by 4.8% annually, demonstrating a significant increase. In 2018, the number was 981,000, falling below 1 million. While osteoporosis affects both men and women, its prevalence reaches 94.4%, largely due to a decline in female hormones (estrogen). By age group, the highest prevalence is among those in their 60s (38.3%), followed by those in their 70s (30.9%), those in their 50s (16.7%), and those in their 80s and older (14.9%).

Menopause 5~10 The year is a turning point , Rapidly weakening bones ... Bones grow throughout life - Replacement continuation

 

Bone mass (the amount of bone) is formed by 90% during puberty and gradually decreases after age 35. In women, bone loss accelerates after menopause as the female hormones that protect bones gradually disappear. Bones weaken rapidly between 5 and 10 years after menopause. During this time, factors such as a diet low in calcium, vitamin D deficiency, medications, lack of exercise, smoking, and excessive drinking can accelerate the development of holes in bones. Bones continuously change throughout life, repeating the cycle of formation, growth, and absorption. Ten percent of bone is replaced each year, and after 10 years, all bone is replaced with new bone.

 

obesity , smoking , drink , Excessive caffeine intake ... What's breaking my bones ?

 

Excessive weight gain puts stress on the skeleton, negatively affecting bone density. Obesity increases the likelihood of low bone density. Women who smoke have a higher incidence of fractures. Cigarette smoke contributes to bone density loss, and the combination of smoking and drinking increases the risk of osteoporosis in both men and women. Long-term excessive drinking suppresses bone formation and inhibits calcium absorption in the small intestine. Furthermore, it increases calcium excretion through urine, significantly reducing bone formation and bone density. Excessive consumption of caffeine and phosphorus, such as coffee and carbonated beverages, also reduces bone density.

 

Calcium, the most deficient nutrient ... Milk has the highest absorption rate , If you have indigestion, eat yogurt

 

Among various nutrients, calcium is the most deficient among Koreans. While anchovies and vegetables contain calcium, its absorption rate is problematic. Milk is considered the most easily absorbed by the body, but many people avoid it due to digestive issues. A good alternative is low-fat yogurt, a calcium supplement.

 

Adequate protein intake is crucial for building and maintaining peak bone density. Vitamin D promotes calcium absorption and has a positive effect on bone strength. Foods rich in vitamin D include fish such as herring, saury, salmon, mackerel, sardines, and tuna, as well as meat liver, eggs, and sun-dried mushrooms. However, sunlight is the most effective. Exposing bare skin to sunlight for about 20 minutes in the morning, when UV rays are weak, greatly contributes to vitamin D formation.

 

==========

Greek yogurt contains protein and calcium.

They say it's in there...

 

Greek yogurt is really popular these days...

Eaten with nuts

It tasted good too