Osteoporosis is a metabolic disease. Many people mistakenly believe that osteoporosis only affects the elderly and that it is not a serious condition. In fact, the incidence of osteoporosis is increasingly seen in younger individuals. Osteoporosis can easily lead to falls, fractures, decreased height, and even death in severe cases.
Causes of Osteoporosis
However, not many people truly understand osteoporosis, and very few undergo bone density tests while still young.
Dr. Jin Chenxi (Department of Endocrinology and Metabolism, Tsinghua Chang Gung Memorial Hospital, Beijing) points out that there are 5 common habits among young people that can lead to osteoporosis and accelerated bone aging:
Top 5 Common Habits that Cause Osteoporosis
1. Inadequate Exercise
Most office workers spend the majority of their time sitting indoors and working. Busy schedules leave individuals physically and mentally exhausted, with little time for exercise.
Individuals suffering from osteoporosis are increasingly younger.
The bones require “stimulation.” Stimulating its metabolic processes through exercise can maintain bone vitality and increase both bone density and quality. Therefore, regular exercise is highly recommended.
2. Lack of Sunlight
The absorption of calcium and phosphorus in the body depends on vitamin D regulation, which is activated by ultraviolet rays. However, most young people today hardly spend time outdoors. Many women apply sunscreen from head to toe as early as the morning. Thus, vitamin D deficiency has become a very common phenomenon.
For instance, Xiao Liu has a dangerously low level of vitamin D due to spending most of her time indoors. Her bones have been in a “starvation” state for a long time, leading to a decrease in bone mass.
3. Excessive Alcohol and Soft Drink Consumption
Soft drinks are indeed refreshing and tasty but accelerate calcium loss from bones.
Many office workers find it hard to live without tea or coffee daily. However, excessive consumption further speeds up calcium loss. The same goes for drinking too much alcohol.
Excessive soft drink consumption accelerates calcium loss from bones.
4. Excessive Weight Loss
Maintaining a slim figure for a more attractive appearance is common. However, extreme dieting, such as vegetarianism without protein, can lead to reduced bone quality and an increased risk of early osteoporosis.
Therefore, those who want to maintain their figure need to consider their methods. Everything should be done in moderation, avoiding the abuse of any method. Consulting a personal trainer for a balanced diet can help maintain both good health and a desirable figure.
5. High Intake of Fatty and Salty Foods
A high-salt diet contains excessive sodium. When the body excretes sodium, it also excretes more calcium. Therefore, consuming too much salt can lead to osteoporosis.
A diet high in fat increases the risk of metabolic diseases such as obesity and diabetes, which also negatively affects bone health.
What Can We Do to Prevent Osteoporosis?
1. Maintain a Balanced Diet and Supplement with Calcium and Vitamin D
Ensuring adequate calcium and vitamin D intake is fundamental for bone health. Foods rich in calcium and vitamin D include dairy products, soy products, nuts, fish, shrimp, eggs, and mushrooms.
You can visit a hospital to check your serum vitamin D levels to see if you are deficient. If so, consider taking easily absorbable vitamin D3 supplements; many options are available on the market.
Regular exercise benefits bone health.
2. Regular Exercise
Exercise not only strengthens muscles but also benefits bone health. If possible, consider incorporating weight-bearing and resistance exercises to stimulate the bones further and increase bone density.
Experts recommend that if you experience back pain, decreased height, a frail appearance, fractures from minor external trauma, early menopause, a family history of osteoporosis, or vitamin D deficiency, you should seek a prompt bone health check-up and appropriate measures.
