Bone health management methods to prevent osteoporosis

Bone health management methods to prevent osteoporosis

To live healthily without illness, one must practice a balanced diet, regular exercise, and abstinence from alcohol. However, as we age and changes occur in hormones and cells, it is necessary to adhere to lifestyle habits appropriate for one's age.

Bone health is no exception. Our body is composed of a total of 206 bones, and since all bones help support and facilitate movement, they need to be well maintained. Especially as we age, bone density decreases, increasing the risk of osteoporosis, so being aware of age-related precautions can help protect bone health. Based on sources like 'Web MD,' we will explore bone health management methods according to age.

20s
People in their twenties are less likely to develop diseases because their cells are young, even if they neglect health management. However, if they become complacent just because they feel no immediate symptoms, they are more likely to suffer in the future. Maintaining an appropriate weight through a proper diet and engaging in regular exercise can prevent bone loss.

Exercise provides continuous stimulation to the bones, promoting the formation of osteoblasts (bone cells), which helps maintain bone density. About 20 to 30 minutes of exercise per day is sufficient, and excessive exercise is also not beneficial. In women, if the number of menstrual cycles is fewer than 6 to 8 times a year, it may be related to low estrogen levels. Estrogen slows the rate of bone loss, so if menstrual cycles are irregular, it is advisable to consult a gynecologist.

30s
Many women in their early to mid-30s become pregnant. If calcium is not properly consumed during pregnancy, the fetus will try to obtain calcium from the mother's bones. Experts recommend that pregnant women intake about 1,000 mg of calcium daily. Even if they experience depression or secrete stress hormones like cortisol, it can negatively affect their bones, so it is necessary to manage stress in daily work life and interpersonal relationships.

Corticosteroids used to treat asthma, inflammatory bowel disease, rheumatoid arthritis, and other medications such as anticonvulsants for seizure disorders also promote bone loss. If you are using these medications, it is advisable to consult a specialist.

40s
Diseases such as diabetes increase the risk of fractures, so if you have diabetes, blood sugar management is necessary to prevent complications. If you have ever experienced a fracture, or if you have an eating disorder or a thin body, you should be cautious as osteoporosis may occur.

Women at this age begin to show signs of premenopausal and postmenopausal syndrome. They need to be more proactive in exercising and taking calcium supplements to improve bone health.

50s

By this age, the body tends to ache and there are many painful areas, leading to a tendency to ignore minor pains. However, if back pain occurs, it could be caused by a spinal fracture, so it is advisable not to ignore it and to have it checked at a hospital.

Regularly undergoing bone density tests is also helpful. During this period, women experience menopause and a sharp decline in estrogen levels, leading to rapid bone loss. It is recommended to consume about 1200 mg of calcium daily and supplement with vitamin D.

- 'Healthy Morning' part-

As you age, the risk of osteoporosis increases.

Efforts for healthy bones

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