Osteoporosis is a common bone disease characterized by decreased bone density and structural degeneration, which can easily lead to fractures. With the aging of the population, the incidence rate of osteoporosis is increasing year by year. However, through scientific preventive measures such as supplementing calcium and vitamin D, and strengthening exercise, the process of osteoporosis can be effectively delayed. The following will provide a detailed analysis on how to prevent osteoporosis from five aspects: calcium supplementation, vitamin D supplementation, exercise, lifestyle habits, and regular check ups.

1. Calcium supplementation: the foundation of bone health
   Calcium is the main component of bones, and adequate calcium intake is the key to preventing osteoporosis. The daily calcium requirement for adults is 800-1000 milligrams, while for women over 50 years old and men over 70 years old, it needs to be increased to 1200 milligrams. Foods rich in calcium include dairy products (such as milk, yogurt, cheese), bean products (such as tofu, soybean milk), green leafy vegetables (such as spinach, kale), and nuts and seeds (such as almonds, sesame). If there is insufficient calcium intake in the diet, calcium supplements can be taken under the guidance of a doctor, but attention should be paid to avoiding excessive intake to avoid increasing the risk of kidney stones.
2. Supplementing with vitamin D: promoting calcium absorption

Vitamin D is a “booster” for calcium absorption, and a lack of vitamin D can lead to insufficient calcium absorption, even if enough calcium is ingested, it cannot be effectively utilized. The human body mainly synthesizes vitamin D through sunlight exposure, and it is recommended to engage in 15-30 minutes of activity in sunlight every day. In addition, foods rich in vitamin D include deep-sea fish (such as salmon and sardine), egg yolks and fortified foods (such as fortified milk). For people with insufficient sunlight or vitamin D deficiency, vitamin D supplements can be taken under the recommendation of a doctor, with a recommended daily intake of 600-800 international units (IU).

3. Exercise: Enhance bone density

Exercise is an important means of preventing osteoporosis, especially weight-bearing exercises and resistance training. Weight bearing exercises such as walking, running, and dancing can stimulate bone growth and increase bone density; Resistance training, such as weightlifting and elastic band training, can enhance muscle strength and protect bones. In addition, balance training such as yoga and Tai Chi can help improve body coordination and reduce the risk of falls and fractures. It is recommended to engage in at least 150 minutes of moderate intensity exercise per week, combined with strength training 2-3 times.

4. Lifestyle habits: quit smoking, limit alcohol consumption, and avoid excessive caffeine

Poor lifestyle habits can accelerate bone loss and increase the risk of osteoporosis. Smoking can interfere with the absorption and utilization of calcium, leading to a decrease in bone density; Excessive alcohol consumption can affect bone metabolism and increase the risk of fractures. In addition, excessive intake of caffeine (such as coffee, strong tea) may lead to calcium loss, and it is recommended to consume no more than 400 milligrams of caffeine per day (about 3-4 cups of coffee). By quitting smoking, limiting alcohol consumption, and controlling caffeine intake, better conditions can be created for bone health.

5. Regular inspection: early detection and intervention

Early osteoporosis usually has no obvious symptoms, so regular checking of bone density is an important means of prevention and early intervention. It is recommended that women over 50 years old, men over 70 years old, and those with a family history of osteoporosis undergo regular bone density testing (such as dual energy X-ray absorptiometry, DXA). By early detection of decreased bone density, timely adjustments to diet, exercise, or medication can be made to delay the progression of osteoporosis. In addition, for high-risk populations, doctors may recommend the use of anti osteoporosis drugs such as bisphosphonates or hormone replacement therapy.