Even a small shock causes a 'snap' in the bone... 3 lifestyle habits to prevent osteoporosis

Healthy eating habits are important; avoid salty foods, drink at least two glasses of milk, and limit coffee to two cups or less.

Since the main components of bones are proteins and calcium, maintaining a healthy diet and consuming at least two glasses of milk a day can help improve bone density. Avoid excessive dietary restrictions, and steer clear of salty foods and excessive caffeine intake, which increase calcium excretion in the body. Excessive alcohol consumption can hinder bone formation and reduce calcium absorption, so it is best to avoid it. Vitamin D, which helps improve bone density, is difficult to obtain through food alone, so if sufficient outdoor activity is not possible, taking 1,000 IU of vitamin D daily can be helpful.

Exercise helps increase bone mass and density, and prevents falls.

Exercise has the effect of strengthening muscles and improving balance, thereby preventing falls. Exercise before adolescence can increase bone mass more than in adults. Combining aerobic exercise with resistance training to strengthen muscles is helpful. Weight-bearing exercises, such as jump rope and jumping, during childhood help increase bone density. In adults, the effects of exercise differ significantly before and after menopause in women, so exercising before menopause is more effective.

Exercise should be tailored to each individual's physical ability and age, performed 2 to 3 times a week for about an hour each session. Aerobic exercises such as brisk walking, cycling, stepping, and stretching before and after exercise, or walking slowly, are recommended. Resistance exercises like squats, chest muscle exercises using dumbbells, arm muscle exercises, and shoulder muscle exercises are beneficial. Conversely, spinal flexion exercises like sit-ups that involve bending the body forward should be avoided.

Intake of more than 800mg of calcium per day is essential.

I think calcium intake increases vascular calcification, so some people avoid calcium consumption. However, vascular calcium deposition occurs in patients with chronic kidney disease because phosphate excretion is impaired, leading to calcium leaving the bones and depositing in other organs; this phenomenon is called the 'calcium paradox.' For healthy adults, an intake of 800 mg of calcium per day is necessary for bone health.