Useful Tips to Slow Down Bone Loss

As women age,Calcium will gradually be lost, which makes bones fragile and increases the risk of fractures. Many patients often have no symptoms before a fracture occurs. If you don't want to become a victim of osteoporosis, it is recommended to develop good lifestyle habits early on, which will help significantly reduce the risk of developing the disease.

 

Prevention of osteoporosis from multiple aspects

Generally speaking, the elderly, those with osteoporosis or a history of fractures in their family, those with picky eating habits, smokers, alcoholics, lack of exercise, and those taking long-term steroid medications are all at high risk of osteoporosis. Orthopedic specialist Dr. Wang Jiahui points out that preventing osteoporosis should be addressed across multiple aspects of life.

In terms of diet, you should take in more calcium-rich foods, such as dairy products, bean products and nuts, which help maintainbone health.The recommended daily calcium intake for adults is 1,000 to 1,200 mg. Caffeinated beverages, such as coffee and strong tea, can accelerate calcium loss in the body, so it's recommended to limit their consumption.

In terms of lifestyle habits, in addition to quitting smoking and drinking, you should also do more weight-bearing exercises, such as jogging, hiking, dancing, etc. These exercises can help increase bone density, while also strengthening muscle strength, improving joint and tendon flexibility, and thus reducing the risk of falls. In addition, moderate sun exposure for about 10 to 15 minutes a day can also help prevent osteoporosis, because sunlight can promote the synthesis of vitamin D in the skin, and vitamin D helps the bodyAbsorb calcium, an important nutrient for maintaining bone health. By comprehensively adjusting your diet and lifestyle habits, you can effectively reduce the risk of osteoporosis.

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