2023-08-22 12:33:00
Health22 Aug. 23 17:33
Among the diseases that often accompany aging, “Osteoporosis” is one of the most feared silent threats.
Therefore, one should always be prepared to be on the lookout to prevent the occurrence of fragile bones that are at risk of fracture. This may cause the loss of the opportunity to continue having a good quality of life in the later stages of life.
Emeritus Professor Dr. Saranet Waikkul, Consultant, Department of Orthopedic Surgery and Physical Therapy at the Faculty of Medicine Siriraj Hospital, Mahidol University, has revealed the past missions for the community and the nation, which has deposited research results to provide knowledge which is “Wisdom of the Land” according to the determination of Mahidol University.
From leading the team to survey communities in Bangkok Noi and communities in the same neighborhood, good visions were found which ensured that osteoporosis can be better controlled.
From the survey results, it was found that more than 50 percent of the population in the area had sufficient knowledge about osteoporosis and learned how to protect themselves. Approximately 15 percent of people have been able to introduce their family members to the topic of osteoporosis and its prevention.
According to Dr. Saranet Waikkul, osteoporosis can be prevented by choosing a diet that contains about 800-1,000 milligrams of calcium per day. Milk is the best calcium food source as it is composed of the protein group “Casein” that is easy to absorb. On the other hand, fish bones are rich in phosphorus but difficult to absorb, and grains contain calcium oxalate crystals and phytates, which are more difficult to absorb as well.
Drinking 1-1.5 liters of milk or consuming about 2 slices of cheese is enough to meet the daily calcium needs of the body, without having to rely on synthetic calcium. However, it is important to supplement this with vitamin D intake, which can be obtained through regular sunlight exposure between 10.00 – 14.00. Vitamin D2 is an affordable option for the elderly, costing only 1 – 1.50 baht per tablet.
Regular physical activity is also essential to stimulate sustainable bone mass formation. Elderly individuals should exercise with poses that are not too intense to prevent harm to the ligament system and bones. Isometric exercises such as sitting on a chair and lifting legs up can be effective in creating force on the legs and thighs to promote good bones.
Eccentric exercises are another recommended way to stimulate bone strength. Head up-down and neck rotations can be performed slowly to contract and stretch the muscles. Standing behind a chair and squatting down with knees bent at 90 degrees, then trying to stand up slowly, is an effective eccentric exercise that stimulates bone formation and protects against muscle atrophy.
Choosing the right protein foods that contain amino acids such as valine and leucine is important to prevent muscle atrophy and strengthen bones and muscles. Collagen, despite being widely available, is not a useful source of amino acids and may even have negative effects on bone and muscle health.
In cases where the risk of fracture is high, anti-bone resorption drugs or anti-osteoporosis drugs like Prolia may be considered. However, these drugs should only be used in patients who have a clear indication, as complications and allergic reactions are possible.
Before receiving treatment, patients must undergo blood tests to assess various internal organ functions and to prevent potential complications. The blood test also helps determine the level of vitamin D, which needs to be higher than 30 micrograms for Prolia treatment to be considered. The recommended schedule for Prolia injections is once every 6 months, accompanied by regular follow-up blood tests and bone density checks.
In conclusion, Dr. Saranet Waikkul emphasizes the importance of osteoporosis treatment as a symptomatic approach and encourages individuals to check their bone density regularly. Preventing osteoporosis through proper nutrition and exercise is crucial for a good quality of life. Mahidol University aims to provide knowledge and research to ensure that Thai people can live far away from osteoporosis and contribute to the future of society and the country.
For more interesting news from Mahidol University, visit www.mahidol.ac.th.]
#Mahidol #University #pointed #prevention #osteoporosis #cure #Care #CalciumVitamin #DExercise #ThaiPR.NET