Did you break a bone after sneezing? The root cause of a fall and fracture is it
2023-10-23
Did you break a flower pot or sneeze? Sitting on a butt butt and breaking a bone? Did you break your hand just by supporting it? Many elderly people around them may have had similar experiences: slowly falling or slightly exerting force, resulting in fractures of the spine, hip, or wrist. The root cause of this type of fracture upon falling is osteoporosis. October 20th is World Osteoporosis Day. The Chinese theme of World Osteoporosis Day 2023 is "Strengthening Muscles and Bones, Preventing and Treating Osteoporosis". It is reported that osteoporosis and sarcopenia coexist, and a decrease in muscle mass will trigger and accelerate the occurrence and development of osteoporosis, while a decrease in bone strength will also promote muscle mass reduction and functional degradation. The risk of osteoporosis and brittle fractures in individuals with sarcopenia is significantly increased, but often overlooked. Quick self testing, knowing risks, and how to understand the risk of osteoporosis. Professor Xia Weibo, Chairman of the Health Communication Branch of the Chinese Preventive Medicine Association, stated that when people feel muscle weakness, difficulty climbing stairs, or lack of energy in lifting things, they should be aware of muscle and bone loss. It is recommended to start bone density screening after the age of 40 to timely understand bone health status. The survey shows that the walking speed of people with osteoporosis and bone loss is significantly lower than that of the normal population, and the walking speed test can also be used for screening and evaluating the risk of sarcopenia and falls. If the walking speed is equal to or less than 0.8 meters per second, it indicates that further muscle mass and bone density checks should be conducted. A more convenient method is to measure the circumference of the lower leg, with the thickest part of the lower leg being less than 33 centimeters, or to wrap your index fingers and thumbs around the thickest part of the lower leg. If you can hold it, it indicates a risk of sarcopenia, and further muscle mass and bone density checks should be conducted. Professor Yu Kang, director of the Clinical Nutrition Department of Beijing Union Medical College Hospital and executive member of the Health Communication Branch of the Chinese Preventive Medicine Association, reminds elderly people that sarcopenia increases the risk of falls, osteoporosis, fractures, and all cause death in the elderly. They should not pursue slimness as they get older. Instead of "having money makes it difficult to buy lean meat", they should advocate for "having money makes it difficult to buy lean meat". Professor Yu Kang provided recommendations for nutritional management of sarcopenia. In terms of reasonable protein intake, it is recommended to consume 1.2-1.5 grams of protein per kilogram of body weight and distribute it evenly among three meals, such as one box of milk in the morning and one box of milk in the evening; 1-2 eggs; 3-4 taels of lean meat (1 tael of red meat, 2-3 taels of peeled chicken and duck meat, or 3 taels of fish); 1-2 liang of tofu, as well as adding an appropriate amount of protein powder after exercise. At the same time, attention should also be paid to supplementing calcium, vitamin D, Omega-3 fatty acids, antioxidant nutrients, etc. in an appropriate amount. Keeping in mind the 12 word pithy formula for preventing falls, Duan Leilei, director of the Injury Prevention and Control Room of the Chronic Disease Center of the China Center for Disease Control and Prevention, stated that falls are the most common cause of traumatic fractures in elderly people in China. I hope everyone can remember the 12 word pithy formula for preventing falls: exercise, take care of old age, adapt to old age, and receive early treatment. Exercise: It's never too late to start falling prevention exercises at any time. You can do exercises such as Golden Rooster Independence, Heel Lifting, Sitting and Standing, Eight Section Brocade, and Elastic Band Exercise while ensuring safety. To serve the elderly: accept the reality that aging leads to physical function degradation, and accept the use of necessary aging support
Edit：GuoGuo Responsible editor：FangZhiYou
Source：gmw.cn
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