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身体有这5种表现,说明你的骨头已经悄悄变脆了!
Yang Shi Xin Wen·2025-09-14 01:02

Core Insights - Osteoporosis is a silent condition where bone loss exceeds bone formation, leading to increased fracture risk, particularly hip fractures which have a mortality rate exceeding 20% within a year after occurrence [1][8] Group 1: Early Signs of Osteoporosis - Sign 1: Unexplained Back Pain and Height Loss Persistent back pain and noticeable height reduction (over 3 cm) can indicate vertebral compression fractures due to bone loss [3][4] - Sign 2: Loose Teeth and Alveolar Bone Loss Weakening of the alveolar bone can lead to loose teeth and gum recession, signaling potential systemic bone density issues [4] - Sign 3: Fragile Bones Fragile fractures occurring from minimal trauma, known as "fragility fractures," are a direct consequence of osteoporosis [6][8] - Sign 4: Muscle Weakness and Cramps Osteoporosis often accompanies sarcopenia, leading to decreased muscle strength and increased fall risk [9] - Sign 5: Brittle Nails Changes in nail health, such as increased brittleness, may reflect underlying calcium and collagen loss [10] Group 2: Prevention and Management Strategies - Nutrition Adequate calcium intake is crucial, with recommendations of 1000 mg daily for adults and 1200 mg for older adults. Foods rich in calcium include dairy products, tofu, and leafy greens [13] Vitamin D is essential for calcium absorption, with a daily requirement of 800-1000 IU [14] Sufficient protein intake is necessary for bone matrix formation, with recommendations of 1.0-1.2 g/kg body weight [15] - Exercise Weight-bearing exercises, such as brisk walking, are recommended to stimulate bone strength. Resistance training and balance exercises are also critical for preventing falls [17][18][20] - Lifestyle Modifications Avoiding smoking and excessive alcohol consumption, as well as reducing caffeine and carbonated drink intake, can help maintain bone health [24][25][26] Ensuring a safe living environment to prevent falls is also essential [27]