Bones are living tissues composed of countless layers of collagen, proteins, and minerals. They play a very important role in forming the body's structure and protecting organs, among other functions. However, as we age and pass 30 years old, gradual bone loss begins to occur. In particular, in women, estrogen levels decrease, causing a rapid decline in bone density. When bone density drops, the risk of fractures increases, so it is important to maintain bone health through healthy daily habits.

 

Among the various factors affecting bone health, we explore the precautions to take in daily life based on information from the American health information media 'Women's Health.'

 

A person who is a master of low-calorie diets and has bone health equivalent to someone twice their age.

 

Dr. Bart Clark, an endocrinologist at the Mayo Clinic in the United States, pointed out that "the bone health of women who adhere to extreme low-calorie diets is often comparable to that of someone twice their age." An unbalanced diet lacks the vitamins and minerals necessary to strengthen bones. There is also research indicating that 68% of women do not consume enough calcium through their diet. It is recommended to increase calcium intake by consuming dairy products such as milk and cheese, as well as nuts like soybeans and almonds. Plant-based proteins and lean meats can also help maintain bone mass.

Exercise is good, but excessive exercise can be harmful to the bones.

 

Even too much exercise that is good for the body can have a negative impact on the bones. Dr. Felicia Kosman from the National Osteoporosis Foundation in the United States said that in young women, if body fat decreases too much (body mass index below 18), the ovaries stop producing estrogen, which halts bone regeneration. Experts say that moderate exercises that put impact on the joints, such as walking, running, and weight training, are beneficial for bone health. In particular, strength training is the best exercise for increasing bone density.

 

Dr. Clark advised performing weight-bearing aerobic exercises such as stair climbing three times a week, and strength training exercises like squats or push-ups for about 15 minutes three times a week. Through the proper routine, women over 30 can also increase their bone density.

 

Even when taking calcium, you should also be careful with what you eat.

 

If you live a busy life without time to maintain a healthy diet and get enough sleep, you should pay attention to bone health even if you consume the recommended 1,000 mg of calcium daily. Additionally, excessive amounts of caffeine, salt, and alcohol can all interfere with the body's ability to retain minerals. For example, consuming too much caffeine can cause calcium to be excreted before it is properly absorbed. Therefore, it is recommended to limit caffeine drinks to no more than two cups per day.

 

The same goes for alcohol. Dr. Kendall Mosley, an endocrinologist at the Johns Hopkins University Center for Metabolic Bone Disease and Osteoporosis in the United States, said that alcohol should be consumed in moderation, limited to one or two drinks per day, and daily sodium intake should be restricted to 2400mg (or 1 teaspoon). Dr. Cosman also added that certain medications, including some antidepressants and contraceptives, can interfere with calcium absorption.

 

===================

 

Exercising excessively is also not good.

You should wait at least 30 minutes after a meal before having coffee.

It is said to interfere with calcium intake.

 

Osteoporosis.. increases the risk of fractures..

You need to manage your eating habits and eat a balanced diet even when dieting.