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Top 5 strategies to prevent osteoporosis

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Osteoporosis seriously affects the quality of life of many older people, according to statistics, the global population over 50 years of age, because of osteoporosis and fractures accounted for 1/3, and easy to cause disability. In response, the U.S. "HealthDay" website recently published the International Osteoporosis Foundation's 5 strategies for effective prevention of osteoporosis.

Exercise regularly. You should exercise 3 to 4 times a week, 30 to 40 minutes each time. Exercise programs can be diverse, combining resistance training and strength training, for example, lifting dumbbells, sit-ups, martial arts and yoga.

Vitamin D. A diet rich in calcium and protein can help prevent osteoporosis. In addition, vitamin D supplementation is also crucial, with 15 minutes of sunlight every day, and a daily diet rich in vitamin D foods such as dairy products, fish, cod liver oil and nuts, or appropriate vitamin D supplements.

Change bad habits. Smoking and alcohol abuse can be very harmful to the bones. To protect bone health, it is very important to change these bad habits. In addition, clinical findings show that people with low weight are more prone to osteoporosis than those with normal weight. Therefore, for women, it is best not to over pursue slimness.

Know the risks. Common risk factors for osteoporosis include menopause before the age of 45, taking glucocorticoid drugs, having a history of osteoarthritis or malabsorption syndrome, having had a fracture or having a family history of osteoporosis, etc.

Check the bones. Once a woman reaches menopause, she should visit the hospital regularly to check her bone health and ask her doctor to assess the risk of fracture. Women who have been diagnosed with osteoporosis should follow medical advice and actively adhere to treatment.



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