Read the previous article, “Guarding Against Osteoporosis: Unveiling Risk Factors and Time-Honored Prevention Methods,” here.
With a growing older population and extended lifespans, there is an increasing trend in osteoporosis and associated fractures. To prevent osteoporosis, middle-aged and older individuals should focus on exercise and nutrition. In this article, we will introduce several exercises that can be performed at home, along with three bone-healthy recipes.Principles and Methods for Bone Health
Maintain a Healthy Lifestyle
The following are ways to maintain a healthy lifestyle to delay or prevent the onset of osteoporosis.1. Increase Calcium Intake
The metabolism of bones requires dietary supplementation. A balanced diet can provide the necessary nutrients for bone metabolism, thus delaying osteoporosis. Foods such as milk, legumes, lean meats, dried small fish, dried shrimp, black sesame sauce, walnut kernels, eggs, seaweed, kelp, and shiitake mushrooms all contain a significant amount of calcium and can be consumed regularly. At the same time, be mindful not to consume excessively salty foods.In addition to diet, moderate sun exposure is essential. Sunlight exposure promotes the synthesis of active vitamin D in the skin, which enhances the absorption of calcium and phosphorus in the intestines, thereby facilitating bone formation. This plays a crucial role in the prevention and treatment of osteoporosis. For most individuals, exposing the skin to sunlight for just 10 to 15 minutes, three to four times a week is sufficient to obtain the necessary amount of vitamin D, which aids in the body’s absorption of calcium.
