Other factors that trigger osteoporosis, which is more likely to occur in women after a certain age, include sedentary life, poor nutrition, smoking and alcohol use. Medical Park Gaziosmanpaşa Hospital Endocrinology and Metabolic Diseases Specialist Dr. Mustafa Ünal shared important information about the precautions to be taken against osteoporosis.
Osteoporosis, also known as osteoporosis, is a disease that results in an increase in bone fragility due to deterioration in the microarchitecture of bone tissue and a decrease in bone mass. Dr. While Mustafa Ünal described the disease as "In simpler terms, it means that as the mineral density of our bones decreases, their hardness and durability decrease and their quality deteriorates, they become weaker and more breakable." He gave the following information about its causes, risk groups and treatment methods;
THE POPULATION IS AGING AND THE DISEASE IS INCREASING
In osteoporosis, the resistance of the bone to impacts decreases. In other words, fractures can occur even with simple falls and impacts. It is an important public health problem. All over the world and in our country, one-third to two-thirds of women after the age of 60-70 have osteoporosis. The world population is getting older. Accordingly, the incidence of osteoporosis and fracture is increasing.
IT CAN BE DIAGNOSED BEFORE FRACTURE
Osteoporosis is a silent disease until a fracture occurs. It does not cause any signs or symptoms. Fractures occur with minimal or sometimes no trauma, and are especially common in the elderly. Osteoporosis is a disease that can be diagnosed before fractures occur, and the health problems caused by fractures can be prevented with the necessary precautions and treatments.
CAFFEINE REDUCES THE ABSORPTION OF CALCIUM
All women and men. should be evaluated in terms of osteoporosis risk. The more risk factors there are, the higher the risk of fracture will be. Being over 50 years of age, being a woman, entering menopause at an early age, lack of testosterone, which is the male hormone in men, being deficient in calcium and vitamin D, leading a sedentary life, consuming cigarettes, alcohol or caffeine, having had some diseases before (asthma, type 2). 1 diabetes, rheumatoid arthritis, toxic goiter, etc. ) can be counted among other risk factors. Caffeine reduces calcium absorption and increases urinary calcium excretion. Increased caffeine consumption increases the risk of fracture.
NUTRITION AND EXERCISE HAVE A PREVENTIVE EFFECT
First of all, adequate calcium and vitamin D should be taken, exercise should be done, and smoking and alcohol should be avoided. . In addition to this preventive general treatment, there are medications that we use for a long time in patients with osteoporosis. These medications can be used once a week, once a month or once a year. Calcium and vitamin D are also added to these treatments. Additionally, preventing falls in elderly people reduces the development of possible fractures.
DANCE, CLIMB THE STAIRS
Exercise reduces the risk of fractures and falls. In addition to contributing to cardiovascular health, it improves agility, strength, posture and balance skills. It increases bone density positively. Walking, jogging, climbing stairs, dancing, pilates, tennis, etc. It is recommended. It is recommended to do any of these exercises for 30-60 minutes, 3-4 days a week. Swimming does not increase bone mass, but it may be beneficial because it increases muscle strength. However, after these patients are evaluated for cardiovascular diseases, they should be encouraged to do the exercise that is most suitable for them.
DIRECT SUNLIGHT IS NEEDED
Sunbathing is important in the treatment of osteoporosis and It is important in preventing osteoporosis. While 10-20 percent of Vitamin D is taken with food, a significant portion, i.e. 80-90 percent, is synthesized in the skin under the influence of ultraviolet rays coming from the sun. For this synthesis, direct sunlight must reach the skin. Exposure to light shades such as hands, face and legs for 20-30 minutes helps to synthesize sufficient vitamin D. An important point here is that sunscreen creams with factor 15 and above prevent sunlight from reaching the skin. Sunbathing behind glass and tulle likewise prevents vitamin D synthesis.
WHAT YOU EAT AFFECTS YOUR BONES
A balanced diet is extremely beneficial for bone health as well as for our general health. is important.
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Milk and dairy products, meat, eggs, legumes, fresh vegetables and Four food groups, namely fruit, bread and cereal groups, should be consumed in appropriate amounts according to the person's needs. Calcium and phosphorus make up 90 percent of our bones. In addition to these two minerals, protein, magnesium, zinc, iron, fluoride and some vitamins, especially vitamin D, are extremely important nutrients for normal bone health.
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A diet rich in calcium. must. Foods rich in calcium include dairy products (milk, cheese, yoghurt), broccoli, green leafy vegetables, dried fruits, nuts, seeds and legumes. 1000-1200 mg per day in an adult person. It is recommended to take calcium.
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It is necessary to reduce salt.
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Trying to benefit from more sunlight, 700-800 IU vitamins per day. It is necessary to take D.
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You should not eat protein-rich foods such as meat and meat products more than necessary.
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Coffee and cola containing caffeine. Foods such as chocolate, chocolate should not be consumed in excess.
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Smoking and alcohol should be avoided.
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