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When bone density decreases, the bone structure becomes weaker. Even minor bumps or falls can lead to fractures, especially the hip, spine and forearm bones. Although osteoporosis does not directly cause bone pain, it may lead to hunchback, short stature and back pain.<\/p>\n\n\n\n
Some women are considered a high-risk group, especially those with insufficient estrogen (such as menopause before the age of 40, or who have undergone bilateral oophorectomy due to medical conditions), patients with endocrine disorders (such as hyperthyroidism), or those who have long-term People who take high doses of steroids should be extra careful.<\/p>\n\n\n\n
Developing good eating and exercise habits from a young age can help reduce the chances of osteoporosis and fractures and injuries in the future. One is to eat more foods rich in calcium, such as milk, soy products, and dark green vegetables such as broccoli, kale, and Chinese cabbage; the other is to quit smoking and drink less alcohol or caffeinated drinks.<\/p>\n\n\n\n
In addition, vitamin D helps the body absorb calcium, and the best way to absorb vitamin D is in the sun. It is recommended to expose the face and arms directly to the sun for more than ten minutes every day. Remember that soft sunlight can already produce effects, and there is no need to expose yourself to the sun. If you cannot be exposed to sunlight due to work or living habits, you should consult your doctor to see if you need to take vitamin D supplements. There are relatively few food choices rich in vitamin D, mainly from fish with high oil content such as tuna, sardines or salmon; in addition, egg yolks, dairy products or soy milk fortified with vitamin D are also good choices.<\/p>\n\n\n\n
Frequent weight-bearing exercise is also good for maintaining bone density, such as jogging, brisk walking, dancing, tennis or badminton, etc. It is recommended to do it at least 3 times a week, preferably about 30 minutes each time. If you do outdoor sports during the day, you can get more sun exposure and absorb vitamin D along the way.<\/p>\n\n\n\n
It is worth noting that the human body can only absorb about 500 mg of calcium each time. Adults should not consume more than 2000 mg of calcium per day. Excessive intake will cause a burden on the kidneys.<\/p>\n\n\n\n
Obstetrics and Gynecology Specialist Dr. Chan Wing Yin<\/p>\n\n\n\n