How to increase bone density to prevent osteoporosis

 Osteoporosis is a skeletal disease that weakens bone strength and easily breaks. It is determined by the amount and quality of the bones. Factors that affect bone quality include bone structure, replacement rate, inorganicization, and micro-damage. Until now, there are no satisfactory indicators to assess bone quality as a whole, so it is used to diagnose osteoporosis using osteoporosis, which measures the amount of bone. 

If bone density is low, the bones are not hard and are punctured like sponge holes. After age 35, bones stop growing, density gradually decreases, and the risk of osteoporosis increases significantly. In women, the risk of osteoporosis is known to increase further due to the reduction of female hormones after menopause. In fact, bone density can be reduced by 25 to 30 percent in the first five to 10 years after menopause.

If bone density drops, bones break easily even with a weak impact. If the spine or hip joint is fractured, it can lead to death if the cardiopulmonary function decreases due to complications. Let's take a look at how to increase bone density that has been reduced secretly.

- Vitamin D to help absorb calcium, supplement with outdoor activities for 20 minutes a day

One of the most important ways to increase bone density is not to lack vitamin D, and supplementing 800 to 1,000 IU of vitamin D a day for adults over 50 years of age increases bone density and is good for preventing osteoporosis.

Vitamin D helps to absorb calcium. Since there is a limit to supplement vitamin D with meals, you can supplement vitamin D with outdoor activities that give you enough sunlight for about 20 minutes a day. However, if it is difficult to get sunlight, eating foods rich in vitamin D or multivitamins containing vitamin D is another option. Supplements can be used, but if you have nephropathy or cardiovascular disease, it is also good to avoid excessive supplementation.

- The second way to increase bone density is to exercise steadily.

In order to maintain bone density, weight-loading exercises on bones are said to be effective, so increasing bone density is good for walking and running. And sports such as jumping rope are good for increasing bone density. But there are exercises that should be avoided. Exercise that causes severe flexion of the thoracic spine and lumbar spine is not good. In other words, you should not bend your back too much. Walking steadily from a young age is good for preventing osteoporosis. 

- Eat foods with high in food

It is recommended to take 500 to 1,000 mg of calcium every day. A cup of calcium-rich milk contains 224mg, a sheet of cheese to 123mg, a sheet of bangerfo to 158mg, and a fifth of a head of tofu contains 145mg of calcium. I looked into how to increase bone density. If you take care of bone health from a young age and practice one by one in your daily life, you will be able to prevent osteoporosis.

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