World Osteoporosis Day
October 20 marks the World Osteoporosis Day, and the theme for this year is "Step Up for Bone Health".
The epidemiological survey of osteoporosis in 2018 found that osteoporosis has become a key health issue for people over 50 years old in China. The prevalence of osteoporosis in China among people aged 40-49 is 3.2 percent and the figure is 19.2 percent among people over 50 years old. The prevalence of osteoporosis among women is significantly higher than that in European and American countries, and similar to that in Asian countries such as Japan and South Korea.
Unhealthy lifestyle and aging are the main causes for the high incidence of osteoporosis. Unbalanced diet, sedentary lifestyle, little exposure to sunlight, smoking, drinking, medicine use and other factors not only affect the basic bone mass accumulation level, but also lead to bone loss in the elderly, which then increases the risk of osteoporosis.
0-18 years old:
Pay attention to diet and nutrition, and exercise more, in order to reserve for the ideal peak bone mass and to keep bone health at an ideal starting line.
18-40 years old:
Take exercises frequently, enjoy more sun exposure and improve the peak bone mass.
40-65 years old:
Pay attention to osteoporosis and check the bone density every year. Diagnose and treat it as early as possible.
Age group above 65:
Practice more on strength and balance, avoide falls and fractures caused by falls.
As an important part of "healthy oral cavity, healthy weight and healthy bones，known as Three Hs", the national office of China Healthy Lifestyle for All (CHLA) campaign released key information in September, advising the public to pay attention to bone health throughout their whole life cycle.
1. Nutrition intake, exercise and sun exposure are good for maintaining bone mass
In daily life, one should eat more food rich in calcium, have enough high-quality protein and take calcium supplements when necessary. In addition to calcium supplementation, adequate vitamin D intake is also essential. Sun exposure can promote the synthesis of vitamin D in the body, thus promoting intestinal calcium absorption. It is recommended to bathe in sunshine for 15-30 minutes between 11 a.m. and 3 p.m. While enjoying the sunlight, you should also avoid sunburn.
2. Avoid injuries
People should manage and control their weight at a healthy level, as long-term overweight and obesity will aggravate the load bearing of bones and joints. One should form a habit of doing exercises with appropriate intensity, duration and frequency according to one’s own conditions and health status. When taking part in physical exercises, one needs to warm up first by stretching joints in order to avoid injuries.
3. Children should correct their posture and take more exercises instead of indulging in long sedentary periods
Children and adolescents are in their growth period, and correct standing, sitting and lying postures are the basis of bone health. They should reduce sedentary time and screen time (watching TV, using computers and mobile phones), and do at least one hour of moderate exercises every day, in a bid to cultivate the habit of lifelong exercise.
4. People over 40 years old are advised to detect bone density to prevent osteoporosis
The occurrence of osteoporosis is closely related to the accumulation of basic bone mass and the loss of bone mass after aging. The mineral content in human bones reaches the peak bone mass at about 30 years old. It is recommended that people over 40 years old should take bone density test every year to know their own bone density and pay attention to bone health.
5. The elderly are advised to take balance exercise and avoid falls and fractures