预防骨头“变脆” 35岁前“存钙”是关键

Core Viewpoint - The article highlights the prevalence of osteoporosis in China, particularly among individuals aged 50 and above, emphasizing the need for awareness and preventive measures to maintain bone health. Group 1: Prevalence and Impact - The incidence of osteoporosis among individuals over 50 in China is 19.2%, with a significantly higher rate in women compared to men [1] - Among those aged 65 and above, the incidence rises to 32%, with more than half of the women affected [1] - Osteoporosis is characterized by reduced bone mass, microstructural deterioration, and increased fragility, leading to a higher risk of fractures and a significant impact on quality of life [1] Group 2: Prevention Strategies - Key strategies for prevention include: - Diet and Sun Exposure: Consuming calcium-rich foods such as milk, soy products, small fish, and green leafy vegetables, along with adequate vitamin D from sun exposure [2] - Exercise: Engaging in moderate exercise to stimulate bone health, with recommendations varying based on risk levels [3] - Avoiding Bad Habits: Reducing smoking, alcohol consumption, and high intake of carbonated drinks and caffeine to protect bone health [4] Group 3: Early Detection and Intervention - Early detection through bone density testing is crucial for diagnosing osteoporosis, with interventions available for those with reduced bone mass [5] - Emphasis is placed on building bone mass before the age of 35 to effectively lower fracture risk in later life [5]