Specialists give advice to keep your bones healthy and prevent osteoporosis

Did you know that women 50 years of age or older will be at risk for fractures due to osteoporosis? In general, about 54 million Americans suffer from osteoporosis - a gradual reduction in bone - or low bone density, which can lead to fractures.

Women have a higher risk of osteoporosis than men.

Women often have lower bone density than men but are more likely to lose estrogen over time, so they have a higher risk of osteoporosis.

However, good news for both sexes is preventable osteoporosis. The sooner you begin to care about keeping your bones healthy, the more time you will get osteoporosis.

Can prevent osteoporosis through diet.

Kendall F. Moseley, endocrinologist and osteoporosis specialist at the Metabolic Transformation Center of Johns Hopkins Hospital shares a few tips to keep your bones healthy and strong:

Keep your bones healthy through your diet

When it comes to calcium, not adding as much as possible. You should ensure that you get the recommended calcium supplement every day:

• 1,000 mg for women 50 and younger.
• 1,200 mg for women 51 years and older.

You should make sure you get the recommended calcium supplement every day.

With a well-balanced diet, you can get most of the calcium you need from your diet and supplement the missing part of calcium supplements. In fact, you can eat more calcium than you think!

Try calculating your daily intake by reading the nutrition label. Remember, these labels are based on a daily allowance of 1000mg, so if the label says "25% calcium daily", you are getting 250mg of calcium each time you feed.

Don't forget vitamin D

Help your body absorb calcium and use it to enhance bone health. When your skin is exposed to sunlight, the liver and kidneys are responsible for making vitamin D. However, most of us cannot rely solely on the sun to absorb vitamin D daily for many reasons such as: Most of us have indoor life, sunscreen, skin pigmentation, weather changes .

Vitamin D helps your body absorb calcium and uses it to enhance bone health.

Your goal of vitamin D supplementation should be:

• 600 international units (IU) of vitamin D daily if you are 70 years or younger.
• 800 IU if you are 71 years of age or older.

Because many women do not achieve the required dose of vitamin D through sun exposure and diet, so need to supplement to achieve this goal.

Protein is also important for bone health

Studies have shown that protein supplementation increases bone density.

available in every cell in the body, including your bones. Studies have shown that protein supplementation increases bone density. The recommended daily protein intake is 0.4g / 0.45kg of body weight. So if you are a woman and weigh 63kg, you need about 60 grams of protein every day. Protein can be found in food sources such as animal meat or beans.

Exercise to prevent osteoporosis

Most of us know that exercise is good, but do you know it is also good for bone health? Exercise helps stimulate cells responsible for building bones.

However, not all exercises have the same effect. To promote bone health, try performing stamina and resistance exercises (a type of physical exercise designed to improve physical fitness by exercising under the pressure of Foreign forces to increase "fitness") in 3-4 days a week.

Exercise helps stimulate cells responsible for building bones.

- Endurance exercises that focus on transporting your body weight against gravity. Walking, running, dancing, aerobics, playing tennis . are in this group of exercises.

- Resistance exercises use an opposing force, such as weight, elastic cord or water, to strengthen muscles and build bones. Having a healthy and well-balanced muscle can also help you avoid falls or minimize injuries.

Build healthy living habits

Your habits from childhood can affect bone health in the future. To protect it, consider making the following adjustments in life to have strong bones.

• No smoking.
• Limit alcohol consumption.
• Maintain a healthy weight.
• Eat a balanced diet.
• Be active.

The good news is that osteoporosis is preventable.

You may be worried that you are not getting enough nutrients every day for the best bone health, so talk to your doctor to know if you are suffering from a habit of causing bone loss. Do it now to help prevent osteoporosis and future fractures.