Introduction: The development of osteoporosis is related to a person's genes, gender, and age. These factors cannot be changed later in life, but in our daily lives, we can maintain strong bones and prevent osteoporosis by changing our lifestyle and diet.
According to the US-based website EatingWell, nearly 10 million people over 50 in the United States have osteoporosis. Osteoporosis is characterized by a reduction in bone tissue mass, making bones fragile and increasing the risk of fractures. Additionally, about 44 million American adults are also at risk of developing osteoporosis. The development of osteoporosis is related to a person's genes, gender, and age. These factors cannot be changed later in life, but in our daily lives, we can maintain strong bones and prevent osteoporosis by changing our lifestyle and diet.
I. Supplement Calcium
99% of the calcium in the human body is found in bones and teeth, making them harder. The remaining 1% circulates in the blood to participate in important bodily functions, such as muscle contraction, blood clotting, and hormone secretion. If your diet does not contain enough calcium, your body will "borrow" some from your bones to maintain normal calcium levels in the blood. Over time, bones will become fragile. In fact, many people do not get enough calcium in their daily diet. Dairy products are the best source of calcium. A glass of milk or yogurt contains about 300 milligrams of calcium, so 3 to 4 servings of dairy products daily will meet the body's needs. Additionally, some green leafy vegetables, such as kale, are also good sources of calcium. Calcium-fortified juices and soy milk also have high mineral content, including calcium.
II. Quit Smoking
If you don't have a million and one reasons to quit smoking, here are two: Research shows that smoking reduces calcium absorption. It can also decrease bone mass, increasing your chances of a fracture.
Sautéed Kale and Chinese Sausage
III. Exercise More
When you exercise, you send signals to your bones to build new cells. Therefore, walking, jogging, weightlifting, and ball sports also help keep bones strong.
IV. Reduce Sodium Intake
Eating foods high in sodium and low in potassium can accelerate calcium loss and negatively affect bone health. It is recommended to consume less than 2,300 milligrams of sodium per day.
V. Eat More Fruits and Vegetables
Some studies show that older adults who eat more fruits and vegetables have stronger bones than others. One reason may be that most fruits and vegetables provide potassium, magnesium, and vitamin K. Leafy greens, in particular, are emerging as sources of these three nutrients, which may play an important role in maintaining healthy bones.
Fruit Salad
VI. Drink Less Alcohol
Alcohol interferes with the absorption and utilization of calcium and vitamin D. Science shows that heavy drinking reduces bone mass and increases the risk of fractures.
VII. Don't Diet Excessively
Excessive dieting can seriously affect bones. Being underweight can interfere with the production of reproductive hormones, including estrogen, and a lack of estrogen can also lead to symptoms of osteoporosis.
VIII. Supplement Vitamin D
When supplementing with calcium, you also need to supplement with vitamin D. It helps "lock" calcium from the food you eat and promotes bone absorption. There are two sources of vitamin D: sunlight (the body stores 7-dehydrocholesterol, derived from cholesterol, under the skin, which can be converted into vitamin D3 upon exposure to ultraviolet rays) and food.
Foods rich in vitamin D include fortified dairy products, egg yolks, salmon, tuna, and liver. Health experts recommend a daily intake of 200 to 800 IU of vitamin D. Other experts believe that a daily intake of 1,000 IU is sufficient. This amount is not enough from a regular diet and requires additional supplementation, as very few natural foods (such as salmon, sardines, and mackerel; egg yolks provide a small amount) are rich in vitamin D.
Tuna and Okra Vegetable Salad