To prevent fractures in old age... 3 lifestyle tips to prevent osteoporosis

◇ Ways to prevent osteoporosis in daily life

Experts advise that since the main risk factors for osteoporosis are difficult to control, prevention through proper lifestyle management is necessary.

Additionally, it is important to maximize bone mass before the age of 35 when bone density begins to decline. This introduces habits to increase bone mass and prevent osteoporosis.

1) Intake of 'Calcium, Vitamin D' to Improve Bone Density... Foods to Avoid

Consuming sufficient amounts of protein and calcium, the main components of bones, is important for improving bone density. Maintaining a well-balanced, healthy diet and drinking at least two glasses of milk a day are helpful. Excessive dietary restrictions should be avoided.

For adults, an intake of 800mg of calcium per day is necessary for bone health. By adopting this habit, osteoporosis can be prevented and healthy bones can be maintained.

Consuming salty foods and excessive caffeine intake can increase calcium excretion in the body, so caution is advised. Alcohol consumption interferes with bone formation and inhibits calcium absorption, so it should be avoided.

Vitamin D is essential for improving bone density but is difficult to obtain sufficiently through food. Vitamin D can be produced by exposure to sunlight. However, if outdoor activities are difficult, it is recommended to take a daily supplement of 1,000 IU of vitamin D.

2) Childhood exercise is effective in increasing bone mass; adult women should exercise before menopause.

Exercise is effective in strengthening muscles and improving balance, thereby preventing falls. Engaging in physical activity before adolescence can lead to greater increases in bone mass compared to adulthood. During childhood, weight-bearing exercises, jump rope, and jumping activities help increase bone density.

For adult women, starting exercise before menopause is effective, and the effects of exercise before and after menopause differ significantly.

It is good to consider an individual's physical ability and age when exercising. Exercising 2 to 3 times a week for about an hour each session is appropriate.

Brisk walking, stepping, and cycling are good aerobic exercises. It is important to warm up and cool down with stretching or slow walking before and after exercise.

Resistance exercises such as squats, chest muscle exercises using dumbbells, arm muscle exercises, and shoulder muscle exercises are recommended. Exercises that bend the spine forward, like sit-ups, should be avoided.

3) Preventive measures through national health checkups, with a maximum of 3 tests available for eligible individuals

Even if osteoporosis occurs, early management can prevent serious complications such as fractures. It is advisable for adults around the age of 50 or those at risk of decreased bone density to undergo early testing.

Currently, the national health screening program only conducts osteoporosis tests for women aged 54 and 66. Starting next year, women aged 60 will also be included in the screening, allowing a total of three tests.