Osteoporosis is a disease characterized by numerous holes in the bones, leading to weakened bone strength and easy fractures. It often occurs naturally with aging, but can also result from the aftermath of various illnesses or side effects of medications. Severe osteoporosis can cause fractures in the spine and femur during daily activities, which is very dangerous. Prolonged hospitalization can also lead to pneumonia, increasing the risk of death. Let's review osteoporosis again.

 

1.18 million people received hospital treatment in a year... 38.3% in their 60s, 30.9% in their 70s, 16.7% in their 50s

 

According to data from the Health Insurance Review & Assessment Service, the number of people who received hospital treatment for osteoporosis in 2022 alone reached 1,184,000. The number of patients has been increasing by 4.8% annually, indicating a significant upward trend. In 2018, the number was 981,000, below one million. While osteoporosis can also affect men, the female ratio is as high as 94.4%, largely due to the decline in female hormones (estrogen). In terms of age groups, the 60s account for the largest proportion at 38.3%, followed by the 70s at 30.9%, the 50s at 16.7%, and those aged 80 and above at 14.9%.

5 to 10 years after menopause is the critical period, during which bones weaken rapidly... Bones continue to grow and be replaced throughout life.

 

Bone mass (the amount of bone) is formed at 90% during puberty, and gradually decreases after the age of 35. In women, as estrogen, which protects bones, gradually disappears due to menopause, bone loss accelerates. Between 5 to 10 years after menopause, bones become rapidly weakened. During this period, a diet lacking in calcium, vitamin D deficiency, medications, lack of exercise, smoking, and excessive alcohol consumption can all contribute to an even faster formation of holes in the bones. Bones continuously undergo a process of creation, growth, and absorption throughout life. About 10% of bone is replaced each year, and after 10 years, all bones are replaced with new ones.

 

Obesity, smoking, drinking, excessive caffeine intake... What is damaging my bones?

 

Excessive weight gain puts stress on the skeletal system and negatively affects bone mineral density. Obesity increases the likelihood of low bone density. Women who smoke have a higher incidence of fractures. Cigarette smoke impacts bone density reduction, and combined smoking and drinking increase the risk of osteoporosis in both men and women. Long-term excessive alcohol consumption inhibits bone formation and impairs calcium absorption in the small intestine. Additionally, it increases calcium excretion through urine, significantly reducing bone formation and bone mineral density. Excessive intake of caffeine and phosphorus from coffee, carbonated drinks, and other sources decreases bone mineral density.

 

The most deficient nutrient is calcium... Milk has the highest absorption rate, and if digestion is difficult, try yogurt.

 

Among various nutrients, calcium is the most deficient among people in our country. While anchovies and vegetables also contain calcium, absorption rates are an issue. Milk is considered the most properly absorbed source. However, many people avoid it due to digestive problems. As an alternative, it is good to consume calcium-fortified low-fat yogurt.

 

Consuming an appropriate amount of protein is essential for the maximum formation and maintenance of bone mineral density. Vitamin D promotes calcium absorption and positively affects bone strength. Foods rich in vitamin D include fish such as herring, cutlassfish, salmon, mackerel, sardines, and tuna, as well as liver from meat, eggs, and sun-dried mushrooms. However, in terms of efficiency, exposure to sunlight is the best. Spending about 20 minutes in the sun with bare skin in the morning when ultraviolet rays are weak greatly aids in the production of vitamin D.

 

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Protein and calcium in Greek yogurt

They say it's there..

 

These days, Greek yogurt is really popular..

Eating nuts together

The taste was also good.