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What to do with bone loss in middle-aged and elderly people? Do three things every day to increase bone density!


When people reach middle age, bone mass is easily lost due to various factors. Nowadays, everyone has the habit of physical examination. If a BMD (bone density) is less than one standard deviation SD, it is called osteopenia. If it is less than 2.5SD, it will be diagnosed as osteoporosis. Anyone who has undergone a bone density test knows that it can help identify osteoporosis, prevent fractures early, and detect the effect of osteoporosis treatment.

Regarding bone density, there is such a standard:

Normal BMD: BMD within 1 standard deviation of the mean for young adults (+1 to -1SD);

Low BMD: BMD is 1 to 2.5 standard deviations (-1 to -2.5 SD) below the mean in young adults;

Osteoporosis: BMD 2.5 standard deviations below the mean in young adults (less than -2.5SD);

But with age, bone density decreases naturally. Especially for female friends, after menopause, estrogen levels drop, bone metabolism is affected, the calcium binding capacity in bones is reduced, and bone calcium loss is more obvious.

In fact, there are many reasons for the easy loss of bone mass.

(1) Age: Adolescence is the period with the highest bone mass, reaching a peak at the age of 30. Then it gradually decreases, and the older you get, the more you lose.

(2) Gender: The decline rate of women is higher than that of men.

(3) Sex hormones: The more estrogen is lost, the more.

(4) Bad lifestyle: smoking, too little exercise, alcoholism, insufficient light, calcium deficiency, vitamin D deficiency, protein deficiency, sarcopenia, malnutrition, long-term bed rest, etc.

Bone density is short for bone mineral density. With the increase of age, there will be a variety of reasons for the loss of calcium in the body, low bone density, easy to lead to osteoporosis, fractures and other diseases, especially in postmenopausal women. Osteoporosis is usually difficult to detect, and it is not taken seriously until fracture occurs, and the fracture rate will increase year by year with the aggravation of the disease and the disability rate is very high, which seriously affects people’s quality of life.

Although bone density testing is now available in major hospitals in my country, there are still many people who do physical examinations because they do not understand the specific method of bone density testing or have some misunderstandings about bone density testing, and finally give up this test. At present, the mainstream bone densitometers on the market are divided into two categories: dual-energy X-ray absorptiometry and ultrasound absorptiometry. It is also more convenient to check bone density in the hospital. I hope that the majority of middle-aged and elderly friends will pay attention to this.

bone mineral density test use dual energy x ray absorptiometry bone densitometry scan (https://www.pinyuanchina.com/dxa-bone-densitometry-dexa-pro-i-product/) or ultrasound bone densitometer (https://www.pinyuanchina.com/portable-ultrasound-bone-densitometer-bmd-a3-product/)  to measuring  human bone mineral content,Therefore, it can judge the strength of human bones, and accurately find out whether there is osteoporosis and its degree, so as to make timely diagnosis and take active preventive and treatment measures. Early physical examination and diagnosis is extremely important, and you should always pay attention to your skeletal condition.


How to increase bone density everyday? Do the following three things:

1. Pay attention to calcium supplementation in the diet

The best food for calcium supplementation is milk. In addition, the calcium content of sesame paste, kelp, tofu and dried shrimp is also relatively high. Experts usually use shrimp skin instead of monosodium glutamate when cooking soup to achieve the effect of calcium supplementation. Bone soup can’t supplement calcium, especially Laohuo soup that many people like to drink, except for increasing purines, it can’t supplement calcium. In addition, there are some vegetables with high calcium content. Vegetables such as rapeseed, cabbage, kale, and celery are all calcium-supplementing vegetables that cannot be ignored. Don’t think that vegetables only have fiber.

2. Increase outdoor sports

Do more outdoor exercise and receive sunlight to promote the synthesis of vitamin D. In addition, vitamin D preparations are also effective when taken in moderation. The skin can only help the human body obtain vitamin D after being exposed to ultraviolet rays. Vitamin D can promote the body’s absorption of calcium, promote the healthy development of children’s bones, and effectively prevent osteoporosis, rheumatoid arthritis and other elderly diseases. .

3. Try weight-bearing exercise

Experts said that birth, aging, disease and death, and human aging are the laws of natural development. We cannot avoid it, but what we can do is to delay the speed of aging, or to improve the quality of life. Exercise is one of the most effective ways to slow down aging. Exercise itself can increase bone density and strength, especially weight-bearing exercise. Reduce the incidence of aging-related diseases and improve the quality of life.

When a person reaches middle age, bone mass is easily lost due to various factors. It is very important to pay attention to your own bone condition at any time. It is very important to regularly check bone density with ultrasound absorptiometry or dual-energy X-ray absorptiometry.

Post time: Oct-09-2022