Osteoporosis prevention: Calcium intake + bone-strengthening exercises

When osteoporosis causes bones to weaken, even a slight fall can easily lead to fractures, resulting in frequent hospital visits and a rapid decline in quality of life thereafter.

How to proactively manage osteoporosis (by eating plenty of calcium-rich foods and doing weight-bearing exercises to strengthen bones) will be explored.

 

Osteoporosis causes holes to form in the bones like a sponge, making them fragile and easily breakable.

Bones undergo a cycle of formation and destruction, but in women, after menopause, destruction surpasses formation, making bones more susceptible to weakening.

 

But we can't just leave it as it is, allowing the bones to weaken.

It would be good to learn about osteoporosis prevention methods and practice them together.

 

Eating a variety of calcium-rich foods

 

 

 

Foods rich in calcium: anchovies, cheese, milk, calcium-fortified foods

 

✔Bone health is important

Eat foods that contain calcium, magnesium, vitamin D, and vitamin K regularly.

 

During menopause, bone health can deteriorate rapidly, and the likelihood of developing osteoporosis is high within three years after menopause. During this period, it is advisable to consume calcium-rich foods such as cheese, milk, anchovies, and soy milk regularly.

Nutrients such as calcium, magnesium, vitamin D, and vitamin K are also necessary for bone formation, so it is good to eat a variety of foods in a balanced manner, and if there is a deficiency, taking calcium supplements is also beneficial.

However, if you consume excessive calcium supplements, calcium can accumulate in the blood, so you should only take the recommended daily dose. (Recommended calcium supplements approved by the Korea Food & Drug Administration)

 

 

Eating a lot of calcium through food has almost no side effects.

Taking calcium supplements also has some negative perspectives.

This part seems to vary depending on the current health condition.

 

Combine exercises that strengthen and solidify the bones

 

To prevent osteoporosis, after consuming foods rich in calcium, you should also engage in exercises that strengthen your bones.

Exercises that apply load to strengthen bones; such as stair climbing and brisk walking.

 

Walk quickly for 4 days a week and do strength training for 3 days.

 

Four days a week are dedicated to brisk walking and swimming, which are aerobic exercises, and three days are focused on strength training.

If you have joint problems, exercises such as wall squats, indoor cycling, and swimming are recommended.

 

Before menopause, female hormones also play a role in bone health.

It is also said to help keep bones strong.

When women’s hormones that support bone health become deficient

It seems important to prevent osteoporosis by eating a variety of calcium-rich foods and engaging in exercises that strengthen the bones to maintain good bone health on your own.

 

I think we need to make consistent efforts to prevent osteoporosis.