2023 World Osteoporosis Day poster. Photo = Provided by the International Osteoporosis Foundation
Osteoporosis prevention and management rules have changed in 10 years. The goal is to increase bone mass during growth and prevent bone loss during old age.
The Korea Disease Control and Prevention Agency announced on the 19th that it has revised the osteoporosis prevention and management rules after a meeting with six professional societies and experts. It has been 10 years since the rules were enacted in 2013.
There are a total of 10 preventive management rules, reflecting practices from growth to old age. Bones reach their ‘maximum bone mass’ until adulthood, in the early 30s. Starting around age 35, total bone mass begins to slowly decrease, decreasing by about 3% every 10 years. Therefore, the guidelines emphasize that it is important to increase bone mass as much as possible through appropriate exercise and nutrition between the ages of 18 and 30, and to prepare for rapid bone loss from the age of 50.
To prevent osteoporosis, you must consume an appropriate amount of calcium and vitamin D (recommended intakes are 700-800 mg and 10-15 ㎍, respectively). Foods rich in calcium include milk, yogurt, tofu, seaweed, and green vegetables. Vitamin D is produced in the skin through exposure to sunlight, and can be consumed through foods such as bluefish, egg yolks, and mushrooms.
It is best to avoid drinking alcohol, coffee, carbonated drinks, and smoking. Smoking destroys osteoblasts that build bones and interferes with calcium absorption.
Appropriate exercise is also necessary during the growth period. You can prevent osteoporosis by exercising using your own body weight, such as brisk walking, light running, jumping rope, or climbing stairs, for about 30 to 60 minutes every day, as well as balance exercises such as standing on one leg.
If maximum bone mass is increased during growth, rapid bone loss must be prevented during old age. Postmenopausal women and elderly men lose bone rapidly, so it is recommended that they undergo bone density tests on a regular basis.
In addition, it also contains advice that it is a good idea to continue treatment for osteoporosis and improve your living environment to prevent falls. In old age, it is recommended to consume enough protein every day and do strength training 2-3 times a week to maintain adequate muscle mass.
Meanwhile, according to the Korea Disease Control and Prevention Agency and the results of the National Health and Nutrition Examination Survey, the prevalence of osteoporosis among people over 50 years of age is 22.5%. The prevalence rate increases with age, reaching 68.7% in women over 70 years of age.
2023-10-19 11:10:00
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