Why should young people also pay attention to osteoporosis?
Although osteoporosis is often thought of as a precursor to the elderly, the truth is that young people also need to pay attention to this problem. According to statistics from the Hong Kong Health Bureau, about 15% of adults under the age of 30 have low bone density. This is closely related to the lifestyle habits of modern youth, such as an unbalanced diet and lack of exercise. Many young people eat out for long periods of time, consume too much processed foods, and consume too much calcium and vitamin D. In addition, long-term use of electronic products and lack of outdoor activities also reduce sun exposure and affect vitamin D synthesis.
Special diseases and medications can also affect the quality of bones in young. For example, long-term use of steroids, thyroid medications, and diseases such as celiac disease and inflammatory bowel disease can promote bone loss. According to the Hong Kong Osteoporosis Foundation, about 20% of young patients have bone problems due to these factors. Youth is an important time in building bone health, and the body reaches its peak bone density before the age of 30 and then gradually loses bone density. Therefore, laying a good foundation at a young age can reduce the risk of osteoporosis in the future.
Bone health strategies that young people can do
Eating a balanced diet is the first step to maintaining bone health. It is recommended to get enough calcium (about 1000-1200 mg), vitamin D (800-1000 IU) and protein every day. Here are some foods rich in these nutrients:
- Calcium: dairy products, dark green vegetables, tofu, almonds
- Vitamin D: fish (salmon, sardines, etc.), egg yolks, fortified foods
- Protein: red meat, legumes, nuts
Moderate exercise is also essential for bone health. Weight-bearing exercises (e.g., walking, running), aerobic exercise (e.g., swimming, cycling), and strength training (e.g., weightlifting) can stimulate bone growth. The Hong Kong Institute of Sport recommends at least 3 minutes of moderate-intensity exercise per week, which also includes 150-2 times of strength training. In addition, it is important to maintain a healthy weight and avoid excessive weight loss. A very low-calorie diet or rapid weight loss can lead to bone loss, which can increase the risk of osteoporosis in the future.
Need and timing of osteoporosis screening in young people
Screening for osteoporosis (Examination for osteoporosisIt is usually recommended for seniors over the age of 65, but young people at high risk should consider doing it early. Some of these risk factors include:
| risk | explanation |
|---|---|
| Family history | Parent or sibling has a history of osteoporosis or fracture |
| Long-term medication | Steroids, antiepileptic drugs, etc. |
| Chronic diseases | Hyperthyroidism, kidney disease, etc. |
If you have these risk factors, it is recommended to consult a doctorBone density testCommon screening methods include DXA (dual-energy X-ray absorptiometry) and ultrasound. Currently, DXA is the most accurate method, but ultrasound is more convenient and suitable for initial screening. Hong Kong S.A.RThe agency recommends that high-risk groups undergo bone density tests every 2-3 years.
How can young people improve bone density?
Lifestyle adjustments are the first step to improving bone density. Quitting smoking, limiting alcohol consumption (no more than 1-2 drinks per day), and avoiding excess caffeine (no more than 400 mg per day) can all help maintain bone health. Studies have shown that smokers have a 30% higher risk of fractures than non-smokers. In addition, calcium and vitamin D supplementation are also important. If you're not getting enough food intake, you may want to consider supplements, but it's best to consult your doctor or nutritionist first.
It is also important to see a specialist doctor. The doctor will assess the condition of the bones and recommend the appropriate treatment options. A nutritionist can help you develop a proper diet plan. Your physical therapist will guide you through the appropriate exercises. The Hong Kong Health Department offers a range of bone health services, including community screening programmes and health lectures for young people.
Establishment of the concept of osteoporosis prevention in young people
Understanding the risk factors for osteoporosis is the first step in prevention. In addition to the aforementioned family history, medications, and illnesses, gender (women are at higher risk), physique (thinner people are at higher risk), and race (Asians are at higher risk) are also important factors. Developing good habits related to bone health from an early age, such as a balanced diet and regular exercise, can effectively reduce risks in the future.
It's also important to keep track of your bone health on a regular basis. Young people can use a simple risk assessment tool, such as FRAX, to understand the risks and decide whether to take further tests based on the results. Hong Kong S.A.RThe agency recommends that adults over the age of 30 undergo bone health assessments every five years, and high-risk adults should do so more frequently. Early detection of the problem allows for timely intervention to avoid severe bone loss.