Osteoporosis is a common health issue among the elderly population, affecting their daily activity ability. Faced with this situation, adjusting diet has become a chosen approach for many, despite limited direct treatment methods. Inadequate intake of calcium, phosphorus, protein, and trace elements such as fluoride, magnesium, and zinc, especially the lack of calcium, is a key nutritional factor leading to osteoporosis. Additionally, insufficient exercise and sunlight exposure prevent bones from receiving necessary stimulation to maintain their health, which is also a significant factor not to be overlooked. Genetic background plays a role in the development of this disease, with a family history suggesting a greater focus on calcium supplementation. Hormonal balance, especially estrogen levels, is crucial for female bone health, as a decrease in estrogen can increase the risk of osteoporosis. Prolonged inactivity, such as immobilization during fracture recovery or extended bed rest, can also accelerate bone loss.
In the face of osteoporosis, adopting a proactive lifestyle change is crucial. Balanced diet, ensuring intake of calcium-rich foods, vitamin D, and a variety of minerals such as dairy products, eggs, leafy green vegetables, fish, nuts, and whole grains, while limiting high-phosphorus foods and unhealthy habits like smoking and excessive drinking. Outdoor activities not only promote bone health but also increase the body’s vitamin D production through sunlight exposure. Preventing falls, maintaining proper physical activity, even doing some light chores or simple stretching exercises at home, can effectively reduce the risk of fractures caused by osteoporosis. In addition, supplementing with collagen can enhance bone flexibility and calcium absorption.
In terms of dietary choices, foods like dried small shrimp, vegetable oil, black sesame seeds, soybeans, mushrooms, and nuts are preferred ingredients for preventing osteoporosis due to their rich content of calcium, protein, vitamin D, and unsaturated fatty acids. Through a balanced diet and moderate exercise, bone health can be effectively improved, reducing the risk of osteoporosis and enhancing quality of life.
