Osteoporosis is a common and frequent disease that seriously affects the health of middle-aged and elderly people, especially post-menopausal women. What are the causes related to the occurrence of osteoporosis? Primary osteoporosis is related to age and lower estrogen levels, secondary osteoporosis is related to disease, and idiopathic osteoporosis is related to heredity. In addition, poor lifestyle habits and unbalanced diet can also lead to accelerated bone loss and osteoporosis. Therefore, what you eat is very important in the prevention and treatment of osteoporosis!

What nutritional deficiencies jeopardize bone health?

We should first understand the composition of bone, which consists of an organic matrix and mineral salts:

• 85%~90% of the organic matrix is type I collagen, and the rest is a variety of non-collagenous proteins and proteoglycans. Organic matrix makes the bones elastic and resilient, which can cushion and resist the external impulse, and is not prone to fracture.
• The main crystal structure of bone mineral salts is pike and disk hydroxyapatite, which is found in the matrix material of collagen fibers, glycoproteins, and proteoglycans.

The composition of the human skeleton, just like the reinforced concrete of a house, organic matter and minerals are indispensable, both of which work together to maintain the normal structure of the skeleton.

Minerals in bones, mainly compounds of calcium and phosphorus, in addition to magnesium content is also high, in addition to copper, zinc, manganese, boron and many other trace elements are also related to bone metabolism. In short, when the bones of the organic matter and minerals required for nutritional deficiencies, such as lack of calcium, phosphorus, protein, certain trace elements and vitamins, will affect the health of the bones.

What foods should you get your bone-beneficial nutrients from?

Next we look at the main nutrients associated with bone health, exactly what they do, and also look at the foods you should get them from.

01 | 钙

Calcium is widely distributed in human bones, soft tissues, blood, liver and spleen, and plays a pivotal role in the human body. Calcium is the most important chemical component of bone, accounting for 60% of bone composition. Calcium salts are deposited in the collagen fibers, which are crystalline and linked into chains, and are arranged in parallel along the long axis of the fibers, which is the guarantee of the hard texture of the bones. A lack of calcium in the bones can lead to osteoporosis and a significant reduction in the ability of the bone to resist damage.

How do I get calcium from food?

• People get more calcium from dairy products, like milk and yogurt, which are high in calcium, as well as calcium-fortified soy milk and other dairy products; in addition, fish and shellfish such as mussels, snails, and shrimp skins are rich; botanical foods such as dried legumes have the highest calcium content, especially soy products; and calcium-rich vegetables include kale leaves, cabbage, cowpea pods, collard greens, and broccoli.

02 | Vitamin D

Vitamin D is a fat-soluble vitamin and an important hormone in the regulation of calcium and phosphorus metabolism in the human body, mainly including vitamin D2 and vitamin D3.Vitamin D is a determining factor affecting the intestinal absorption of calcium, which is converted to active vitamin D by passing through the liver and kidneys.The active vitamin D promotes the absorption of calcium in the small intestine, and a deficiency of vitamin D affects the concentration of calcium.

How do I take vitamin D supplements?

• Vitamin D3 is formed when 7-dehydrocholesterol in human skin tissue is irradiated by sunlight or ultraviolet rays, and we can supplement it with proper sun exposure every day. Vitamin D2 is naturally found in liver, milk and egg yolks and can be supplemented through these foods.

03 | Protein

Many people don't realize that protein deficiency can also lead to osteoporosis. Protein deficiency can lead to a reduction in the ability of chondrocytes and osteoblasts to synthesize organic matrix, which affects bone health. While some studies have demonstrated that protein deficiency can adversely affect bone health in a variety of ways, others have suggested that consuming protein in large amounts as a stand-alone nutrient can lead to increased urinary excretion of calcium and an increased risk of osteoporosis. Therefore, protein supplementation should be done in moderation, with a general daily intake of 1.0 to 1.2 g of protein per kilogram of body weight for adults, and moderately higher amounts for children and infants.

How to consume protein:

• The main sources of protein are meat, eggs, dairy and legumes. Generally, proteins from animals are of higher quality, and the best sources of supplemental high-quality protein are dairy products and eggs.

04 | 磷

Phosphorus and calcium together constitute the main components of bones and teeth, and 80% of phosphorus exists in bones. Low phosphorus can stimulate osteoclasts, promote bone resorption, inhibit bone synthesis, and affect bone health; high phosphorus will make the intracellular calcium concentration decrease, and the ratio of calcium to phosphorus will decrease, which can cause hyperparathyroidism, increase bone resorption, and induce osteoporosis. Phosphorus is widely found in all kinds of food, and phosphorus deficiency in general diet is rare.

How do you supplement phosphorus?

• Lean meat, eggs, fish, animal liver and kidneys, and fish roe are high in phosphorus;
• Phosphorus content is also high in dried beans, nuts, kelp, and sesame paste, but most of the phosphorus in plant foods is phytate phosphorus, which has a low absorption and utilization rate.

05 | 镁

As already mentioned, magnesium liquid is an important mineral in the bones, and the absorption of magnesium is often not emphasized, adult men should consume 400~420mg of magnesium per day, adult women 310~320mg, many people do not consume enough in their diet. It should be noted that the lack of calcium in the case of magnesium instead of affecting the absorption of calcium, so to ensure that adequate calcium is always the first place.

How do I take magnesium supplements?

• Magnesium is commonly found in a variety of foods; chlorophyll is a chelate of magnesium porphyrin, so green leafy vegetables are rich in magnesium; coarse grains and nuts are also rich in magnesium; meats, starchy foods, and milk contain moderate amounts of magnesium; and magnesium content in refined grains is generally low.

06 | Vitamin K

Vitamin K, also known as the coagulation vitamin, has been found in recent years to play an important role in bone metabolism. Vitamin K is involved in the carboxylation process after osteocalcin synthesis, and a decrease in the carboxylation level of osteocalcin indicates that the body's bone decomposition is enhanced and synthesis is slowed down. Therefore, the intake of vitamin K-rich foods should be increased appropriately.

How to take vitamin K supplements

• Green leafy vegetables such as spinach and alfalfa contain the highest amount of vitamin K, followed by dairy products, meat and eggs, and to a lesser extent cereals and fruits.

07 | Other

• vitamin A--Vitamin A has a coordinating effect on the functional state of bone cells. Animal liver, milk, cream, butter, oysters, etc. are rich in vitamin A; yellow or red fruits and vegetables are rich in carotene, which can be converted into vitamin A in the liver.
• vitamin B--Vitamin B12 deficiency reduces osteoblasts, causing bone loss at a faster rate. Foods rich in vitamin B12 include: animal organs, red meat, shellfish and dairy products. Grains and vegetables contain very little vitamin B12.
• vitamin C--Bones are mostly made up of collagen, and vitamin C stimulates proto-collagen and promotes collagen synthesis. Many vegetables and fruits are rich in vitamin C. Adult men should consume at least 90mg and women at least 75mg per day.
• 锌--Zinc can increase the biological activity of vitamin D. Zinc deficiency can affect the proliferation and differentiation of bone cells, reducing the number and activity of bone cells and affecting bone formation. Zinc has a wide range of food sources, shellfish seafood, red meat, animal offal are good sources of zinc, and easy to be absorbed by the body, of which oysters contain the highest amount of zinc. Plant foods generally contain lower levels of zinc.
• 氟--Fluorine is one of the main components of teeth and bones. When fluorine is deficient, the utilization of calcium and phosphorus is affected, leading to osteoporosis. Excessive fluorine can cause acute or chronic poisoning, leading to osteofluorosis. The appropriate intake of fluorine for adults in China is 1.5mg/d, and the standard of fluorine in drinking water is 0.5~1mg/l. 65% of the fluorine consumed by human body is from drinking water and 30% is from food, and the fluorine content of animal food is higher than that of plant food, and the fluorine content of seafood is higher than that of freshwater and terrestrial food.
• 铜--Copper is related to bone matrix synthesizing enzymes, high copper-containing foods include including shrimp, crab, oyster, octopus, mussels, snails and other aquatic products, as well as animal liver, kelp, nori, dried beans, nuts, watermelon seeds, sunflower seeds, black sesame seeds and so on.
• 锰-- Osteoblast differentiation and collagen synthesis require catalysis by manganese-containing metalloenzymes. Foods high in manganese include tea, coffee, nuts, coarse grains and dried beans.

What diets jeopardize bone health?

While in the previous section we talked about which foods to eat to replenish the nutrients that are good for your bones, bad eating habits and eating things you shouldn't can likewise still jeopardize the health of your bones!

01 | Vitamin E Supplement

Vitamin E is an anti-inflammatory antioxidant. Excessive intake of vitamin E may reduce bone mass and prevent new bone formation. Adults should consume at least 15 milligrams (22.4 international units) of vitamin E per day, and normal dietary intake of vitamin E does not usually affect bone health. However, vitamin supplements should be used with caution, as the dosage usually exceeds 100 units per dose, which is much higher than the recommended daily intake.

02 | Foods high in fat and salt

• Excessive intake of dietary fat over a long period of time is not only detrimental to lipid metabolism, but also prone to hyperlipidemia, while also affecting the absorption and utilization of calcium. Increased free fatty acids in the blood will combine with calcium in the intestines or blood to form insoluble calcium soap, which is excreted from the feces.
• High salt diet will not only increase the risk of cardiovascular disease, but also unfavorable to the role of calcium absorption, increasing the risk of osteoporosis. The human body's daily renal excretion of 1000mg of sodium, at the same time will bring out 26mg of calcium, the more sodium excretion of calcium consumption is also greater, so the intake of excessive sodium is not conducive to bone health, the daily intake of salt should be less than 6g.

03 | Coffee, strong tea, carbonated beverages

Coffee, strong tea and carbonated beverages are rich in caffeine, which can promote the secretion of urinary calcium, exacerbate calcium loss and increase the risk of osteoporosis. Ellagic acid contained in tea can also precipitate with calcium in food, thus affecting calcium absorption. Therefore, it is important to limit the income of this type of beverage.

Two important things to know about osteoporosis and calcium supplementation

01 | Treating osteoporosis is not as simple as just taking calcium supplements

The cause of osteoporosis is not only insufficient calcium intake, there are many other reasons involved, such as vitamin D deficiency, inactivity, smoking, alcoholism, medication or other illnesses, and calcium supplementation alone cannot solve all the problems. For example, if there is an imbalance of calcium-regulating hormones (parathyroid hormone, calcitonin, vitamin D) in the patient's body, and the activity of osteoclasts is greater than that of osteoblasts, resulting in osteoporosis, anti-osteoporosis medications are needed to treat the condition. Osteoporosis patients should develop good living habits, exercise properly, and choose calcium supplements and anti-osteoporosis drugs under the guidance of doctors according to individual conditions.

02 | Preventing osteoporosis is not about becoming an old person.

The minerals in the bone determine the texture of the bone; a high mineral density results in strong bones, while a low mineral density results in loose and fragile bones. Mineral changes in bone depend on two simultaneous processes, deposition and loss. Before the age of 30, deposition exceeds loss, so bone density increases and bones become stronger and stronger, while after the age of 30, loss exceeds deposition and bone density gradually decreases. And the peak bone density around 30 years old will affect the process of bone loss in the future. Therefore, to prevent osteoporosis, attention should be paid to calcium absorption at a young age, and the best way is to drink milk to get a higher peak bone density, as well as to slow down the process of bone loss.

#Health science qualifying #

I often tell my fracture patients about osteoporosis prevention, including diet, medication, and lifestyle issues, but very few of them actually listen and stick to it. I also know that it is because many people know the word osteoporosis, but they do not understand what osteoporosis means and why it happens. And what problems does osteoporosis cause? It is only when you understand these problems that you will go ahead and take it seriously.

They are more concerned about what will make a broken bone heal faster? As well as why they can get well in a few days after a fall when they were young, but now they break a bone when they fall, and it is not easy to recover. Compared to some regular and effective medications prescribed by doctors, most people prefer to believe in eating what they eat to make up for their broken bones and make bone broth to drink every day, while some take calcium tablets every day in the hope that they can take calcium tablets to promote bone growth.

Osteoporosis is responsible for the occurrence of fractures and slow fracture healing.

What is osteoporosis all about?

Three words to summarize osteoporosis:

• Bone loss bone
• Destruction of bone tissue microstructure
• Increased bone fragility

Genetic factors determine an individual's peak bone mass and bone size; the better the peak, the heavier the bones, and the lower the risk of osteoporosis in old age. However, the levels of sex hormones that inhibit bone resorption and promote bone formation decrease significantly with age, especially in terminally ill women, as evidenced by the higher percentage of women among middle-aged and elderly fracture patients in our hospitals.

And regarding the occurrence of osteoporosis, we can't completely attribute it to just appearing because of old age. Osteoporosis is usually categorized into primary osteoporosis and secondary osteoporosis:

1. Primary osteoporosis along with postmenopausal osteoporosis and senile osteoporosis account for 85% to 90% of osteoporosis;
2. Secondary osteoporosis is mainly caused by diseases and some bad habits that affect 10-15% of the total number of osteoporosis.

The dangers of osteoporosis:

Let's start with the most practical, which is the susceptibility to fractures:

After osteoporosis occurs in the spine, the internal bone trabeculae of the vertebrae become thin and decrease in number, which will cause chronic cumulative deformation, resulting in spinal curvature or even spinal compression fracture, which is also the main reason for the elderly to become shorter in stature and hunchback.

Osteoporosis in the wrist and brittle bones make it easy for fractures of the wrist to occur as a result of landing on the palm of the hand during a fall.

Osteoporosis in the hip is prone to hip fractures in the event of a fall, loss of mobility and independence, and can even lead to death.

Pain: Fracture Osteoporosis is a slow progressing disease and more commonly you will experience pain in the lower back, followed by the knees, back of the shoulders, fingers and forearms.

How to check for osteoporosis?

Ordinary X-rays can see our approximate bone condition, the average person's bone is very white on the X-ray, if a person's X-ray bone does not look so bright, then it means that there may be osteoporosis. This is illustrated in the picture below:

Of course, we also have specialized bone density testing equipment that can measure bone density in specific areas of your body to assess your osteoporosis. In principle, anyone with a history of bone fractures is recommended to have a bone density test to determine their bone density.

What do people with osteoporosis eat?

If you have been diagnosed with osteoporosis, it is not enough to rely on sun exposure, calcium tablets, milk, vitamin D supplementation and other ways to remedy the situation. The above ways can at most prevent osteoporosis, as well as auxiliary effects, but it is also recommended that you stick to them, including doing appropriate weight-bearing exercises, Tai Chi, slow running, etc., as well as avoiding smoking, drinking alcohol, strong tea and coffee.

In addition to this, we should receive standardized medication for osteoporosis from our doctors:

• Drugs that inhibit bone resorption: bisphosphonates, calcitonins, estrogens, selective estrogen receptor modulators
• Drugs that promote bone formation: parathyroid hormone, strontium salts
• Bone mineralizers: active vitamin D, calcium supplements

Of course, not all of the above drugs are suitable for, specific also need to choose according to your actual situation. For example, descending calcium really want to target osteoporosis appear bone pain people, the effect will be a little better. But from the long-term chronic disease osteoporosis, the use of bisphosphonates. These are drugs that inhibit bone resorption, I don't know if you can understand what is to inhibit bone resorption, this is to say from what we said earlier about bone formation and bone breaking, generally speaking these two sides should be equal, so our bone quality can be maintained, if the bone breaking is deeper, then osteoporosis will be aggravated, and to inhibit bone resorption is to make osteoporosis is not continue to deteriorate the situation.

The current recommendation is to take bisphosphonate medication, which is recommended for fracture patients in our hospital. Of course the side effects should be clearly stated, that is, it will lead to gastrointestinal reactions, including mild epigastric pain, acid reflux and other esophageal problems, so pay attention to an empty stomach when taking it, drink plenty of fluids, and do not lie down for half an hour after taking the medicine, you can situation to sit down or walk around a little bit.

About osteoporosis eat all kinds of milk, soy milk, vegetables you have heard a lot, I do not know if my answer has let you have a new understanding of this, thank you for reading, I think my answer can help you have some help! Feel good words please give me a like, and then share out, if you can also give me a concern, I think it must be the biggest support for me, thank you!

Osteoporosis is a nuisance that everyone faces as they age.

If you have osteoporosis, it is important to cooperate with your doctor for active treatment, and it is also important to take calcium supplements in your daily diet.

The author has done a survey of people between the ages of 50 and 70:Is bone broth a calcium supplement?The results obtained were half and half. That is, half of the people thought that bone broth was a calcium supplement and half said it was not.

So is bone broth a calcium supplement or not?

In fact, the calcium in the bones is not easy to dissolve into the soup, but because the bone marrow cavity is mainly fat, so the bone broth is not only low in calcium, but also high in fat.It is especially unhealthy for seniors with hyperlipidemia, so calcium supplementation through bone broth is not recommended for seniors.

So the question is, what should you eat on a regular basis when you have osteoporosis?

It is generally recommended to eat foods that are rich in the following three main nutrients:

1、Calcium rich food

Foods that are high in calcium are milk, soy products, seaweed and shrimp.

Because milk not only has a high calcium content in it, but also the absorption and bioavailability will be higher, so milk is the best calcium supplement we recommend.Soy products, this bean we mean soybean, soybean is the most rich in calcium of all commonly used beans. In addition, because most residents use iodized salt at home, if you eat a lot of seaweed, it may have the consequences of hypothyroidism.So with kelp, all that can be said is that it is recommended in moderation.

2. Foods rich in vitamin D

Mainly cod liver oil, butter, egg yolks and liver to name a few.It should be noted here that since vitamin D is a fat-soluble vitamin, all foods rich in vitamin D will also be higher in fat.Those who do not have high blood fat can choose to eat it in moderation.

Another thing that is recommended is to get more sun exposure, through which vitamin D is actively synthesized under our skin.

3. Protein-rich foods

Bone formation requires not only calcium, but also a large amount of protein to synthesize the bone matrix, and some of the better sources of protein are eggs, meat, fish, shrimp, and so on.

4. Other points of note

In addition to eating more food rich in these three categories of nutrients, we usually have to pay attention to the following aspects, do not smoke, do not drink alcohol, drink less coffee, they will lead to calcium loss in our bones. If you like to drink tea, it is also recommended not to drink strong tea, tea concentration is too high, it will also be easier to lead to calcium loss.

Dietitians say that calcium supplementation in general, choose the right food is the key.

I am @Nutritionist Wu Qing, together we lose weight, exercise, eat healthy, teach you how to eat healthier, welcome to follow!

Osteoporosis as a common disease, it is important to take good dietary care of osteoporosis, but this does not mean that you can not pay attention to the method and blindly supplement. Next, I would like to introduce the dietary care methods for osteoporosis.

I. It is suitable to eat food containing sufficient vitamins D and C, as it plays an important role in regulating bone metabolism. One should eat more fresh vegetables, amaranth, potherb mustard, parsley, chard, and also more fruits, and more tofu is also a diet for osteoporosis.

Second, bone broth is the best food to improve osteoporosis, bones contain a lot of bone fiber, and a lot of vitamins, bone broth with vinegar when you can help the bones dissolve calcium.

Third, in calcium supplementation therapy, middle-aged and elderly people should often take calcium preparations, such as calcium tablets, vitamin D, the most delicious to promote calcium absorption of the ingredients, which is the best way to prevent and treat osteoporosis.

Fourth, sunbathing. Sunbathing for 30 minutes a day, supplementing vitamin D and helping the absorption of calcium from food, is the most effective, direct and convenient way to supplement calcium for the elderly and children.

Fifth, strengthen the exercise, do some physical exercise every day, such as tai chi, physical activity, jogging and so on. Exercise can strengthen bones and increase bone mineral content. It can also increase the absorption of protein in the body and enhance the absorption and utilization of calcium in food.

[I hope this answer can help you, click on the upper right corner of the "attention", you can view more physicians answer or free to ask the doctor questions].

Osteoporosis is no longer a disease exclusive to the elderly, many young people also get osteoporosis. Osteoporosis is due to a variety of reasons leading to a decrease in bone density, destruction of the bone microstructure, resulting in an increase in bone brittleness, which can easily lead to fractures. Osteoporosis is generally categorized into primary and secondary osteoporosis, primary osteoporosis includes postmenopausal, senile and idiopathic osteoporosis, postmenopausal osteoporosis occurs in women within 5-10 years after menopause, senile osteoporosis usually occurs after the age of 70 years old, and idiopathic osteoporosis mainly occurs in adolescents. Secondary osteoporosis is caused by a variety of diseases, such as diabetes mellitus, chronic kidney disease, gastrointestinal diseases, hematologic diseases, neuromuscular diseases, and prolonged bed rest.

Osteoporosis is a progressive decrease in bone density. Before the age of 30, due to adequate nutrition, calcium and vitamin D, bone density has been increasing to reach its peak, but after the age of 30, the body's ability to consume calcium is greater than its ability to absorb it, so the level of calcium decreases, and estrogen can help regulate the role of calcium in the skeleton, and it is precisely for this reason that osteoporosis tends to occur in postmenopausal women. Insufficient exercise will also reduce bone density and the ability to absorb calcium, which will also lead to the rejuvenation of osteoporosis.

Generally we do not have calcium deficiency by sun exposure, more exercise, eating a well-balanced diet, consuming more calcium-rich foods, and taking extra calcium supplements. However, nowadays, it is common to have insufficient food intake of calcium, no sun exposure, and lack of exercise, so we still need a nutritional regimen. Currently the simple way to relieve osteoporosis is to supplement with Chondroitin Calcium or Stinging Calcium, Glucosamine to relieve pain, stiffness and swelling caused by arthritis, and Calcium and Magnesium tablets when the pain caused by osteoporosis is more intense. Vitamin C, Vitamin D, Vitamin E, Vitamin K, and Vitamin B12 can also be taken to promote the absorption of calcium in the body.

Osteoporosis is a common disease in the elderly, especially for thinner seniors. Along with diabetes and Alzheimer's disease, osteoporosis is one of the world's top three diseases of old age. However, the prevention and treatment of osteoporosis is often overlooked. It develops mainly due to a decrease in bone formation and an increase in bone resorption after old age, resulting in a decrease in bone mass. After the age of 50, women are more likely to suffer from osteoporosis due to the decrease of estrogen level. In addition, the lack of calcium and vitamin D intake in the diet is also an important cause of osteoporosis.

Diet is very important for people with osteoporosis.1, eat more calcium-rich foods, such as milk, cheese, butter, shrimp, kelp, walnuts, deep-sea fish, etc. Some people say that using bone broth to replenish calcium is actually incorrect because the bones are calcium phosphate, which does not dissolve in the soup, so the soup is very low in calcium. Some people say that bone broth for calcium, in fact, is incorrect, because the calcium in the bones is calcium phosphate, not dissolved in the soup, so the bones are boiled, the calcium content of the soup is very low.2, low-salt diet is very important, because the salt contains sodium ions, competing for intracellular calcium ions, so that the loss of calcium; 3, moderate intake of protein, do not intake of too much, and try to intake of high-quality proteins, such as eggs. Do not smoke and drink less alcohol.4. Reduce the intake of coffee, strong tea and phosphorus-rich foods.

The old saying: "medicine is not as good as food", the Chinese people since ancient times have attached more importance to the role of food, such as who has a folded bone, the family will certainly cook on a few thick rib soup, pig's trotters soup to make up for it, that osteoporosis patients can also drink rib soup to make up for it? How should osteoporosis patients eat?

Osteoporosis is a disease that is closely related to ageing. With the accelerated progress of population aging in China, the number of osteoporosis patients may increase year by year, seriously affecting the quality of life of the elderly in their later years. It is necessary to prevent and treat osteoporosis through diet.

The 2017 Primary Osteoporosis Diagnostic and Treatment Guidelines suggests that people with osteoporosis should strengthen nutrition, eat more high-calcium (seaweed, black fungus, nori sea cucumber, shrimp), low-salt foods, such as sauces, pickles, bacon, salted meat, salted fish and other salty salt should be eaten sparingly, and strive to drink 300 ml of milk per day or a considerable amount of dairy products (such as cheese), of course, preferably pure milk, so that the sugar intake of the less favorable to the health of the body. It is also good to eat more soybean products. In addition, you can also eat more soy products, soy can not only soy Oh, also includes black beans, green beans, red beans, etc., because soy is rich in protein, isoflavones, soy isoflavones structure and estrogen similar, so it is very suitable for postmenopausal osteoporosis patients.

People with osteoporosis can supplement vitamin D, because the body is difficult to absorb calcium, vitamin D supplementation is conducive to intestinal absorption of calcium, calcium and vitamin D supplementation at the same time can reduce the risk of osteoporosis, so the New Year's holiday to the elderly to buy calcium supplements, don't forget to vitamin D. Vitamin D in the food is mainly derived from animal foods, such as deep-sea fish, animal liver, egg yolks, cheese, cream, nuts also have a small amount, but these foods must be controlled, especially for people with three high blood pressure. The main source of vitamin D in food is animal food, such as deep fish, animal liver, egg, cheese, cream, nuts, but also a small amount, but these foods must control the amount, especially for the three high people. Then someone will ask, itself has hyperlipidemia, diabetes, these foods should have eaten less or not eat that how to do? It's okay, vitamin D can also be supplemented by sun exposure.

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Consume foods rich in calcium (strengthens bones) and vitamin D (promotes calcium absorption), such as cauliflower, chestnuts, clams, dark green vegetables, oats, sesame seeds, shrimp, sardines with bones, soybeans, tofu and wheat germ. Limit the intake of foods containing high levels of oxalic acid such as almonds, asparagus, beets, cashews and spinach, as oxalic acid inhibits the body's absorption of calcium. Avoid fermented foods, because the phosphorus content in yeast is very high, and when eaten into the body, phosphorus will "compete" with calcium and rush to be absorbed by the body.

In addition to more sunshine and outdoor activities, long-term exercise can promote bone strengthening, at least 2 times a week, at least 60 minutes each time. Activities such as walking, brisk walking, playing tai chi, sports drills, jogging and other activities are good choices, the specific activities should vary from person to person, and the activities should be gradually and gradually increase. Increase the sun exposure time, every day 10 ~ 11 a.m., 3 ~ 4 p.m. is the best sun exercise time, at least 30 minutes of sun exposure every day.

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This article is compiled from the Internet, does not represent the views of the triple A hospital network, if any violation of your rights and interests please contact us.

Clinically, osteoporosis is a relatively common condition, and can be treated with medication and enhanced dietary nutrition. First of all, in drug treatment, the principle of treatment is to relieve bone pain, increase bone mass and reduce the occurrence of fracture.

Specific medication can be used to anti-resorption drugs, such as oral calcitonin, vitamin D, oral bone formation drugs, such as vitamin K, oral bone mineralization drugs, such as calcium, etc., in the diet should be more calcium, phosphorus-containing foods, such as soybeans, milk, eggs and other products.

Thank you. Prevention of osteoporosis in middle-aged and elderly friends is the subject facing the second half of life, it is best not to wait for osteoporosis and then make up, no symptoms are ignored, pay attention to the daily diet of calcium, because after this age the level of hormone secretion of the body declined, the body's calcium absorption is less rapid loss.

At one point in my middle age, I neglected to take calcium supplements, and my legs and feet often cramped up at night, and then my menopausal symptoms worsened, and I went to the hospital to check for obvious osteoporosis. Only after that did I put calcium supplementation on my agenda. After a period of time, the symptoms gradually improved, and over the years, there was no more osteoporosis.

What is the best thing to eat for osteoporosis? I have found the following to be fast and effective based on my own experience.

Adults need to consume about 800 milligrams of calcium per day, and if you consume significantly less than this amount per day, calcium loss can easily develop. There are so many calcium-rich foods that it's safe to say that most foods contain it, just in small amounts.

I think the foods that are richest in calcium are soy products, black sesame seeds, seafood, chard, lean meats and the like.In my daily calcium supplementation, I pay special attention to the combination of these ingredients, and the calcium content in my body has increased significantly and rapidly.

First, soy products.Every 100 grams of dry soybeans contain 320 mg of calcium, tofu 160 mg, you can eat two taels of tofu every day, or soybean skin, dried beans in moderation.

Second, seafood.Seafood is relatively high in calcium, such as shrimp, its calcium is present in large quantities in the skin of the shrimp, eat a small handful every day. Kelp, nori and other calcium content are not low, often eat fish is very good, 200 grams of fish containing about 100 mg of calcium.

Third, selective vegetable calcium supplements.Small rape, celery, cabbage, fungus, mushrooms, capers, spinach, etc. are very rich in calcium, of which 100 grams of small rape calcium content of about 150 mg, ranking first in vegetables. If you eat a pound of vegetables every day, you can make up for calcium 400-500 milligrams, which is considerable.

Fourth, custard.An egg a day, a glass of milk contains calcium almost in the 150 mg or so. In addition, grains and cereals are not low in calcium, a bowl of rice contains 10-30 milligrams of calcium, but contains wheat bran ingredients such as pasta with high calcium content. Therefore, it is important to have a balanced intake of grains and cereals.

Can not be an ingredient a type of food to calculate the amount of calcium intake, our three meals a day more diversified, as well as dried fruit snacks, to be calculated in a comprehensive manner, normal dietary intake of 800 mg of calcium per day should not have any problem, is not deficient in calcium.

I am in the stage of osteoporosis in menopause, pay special attention to eat seafood, especially fish, kelp (including sea mustard, seaweed almost every day to eat), a small handful of shrimp every day, calcium effect is really good. In addition, a spoonful of black sesame seeds (or sesame paste) every day, every day to eat different kinds of small greens, spinach, celery, mushrooms and fungus, and so on, I feel that very quickly see the "results", and then go to check the body, bone density is completely normal.

If you have severe osteoporosis, you still need to follow the doctor's advice to take a period of time to take medication to supplement calcium first, with dietary supplements, and then strengthen the dietary supplements when the condition gradually improves, the effect may be better and faster.

Good luck with your health. Personal opinion for reference.

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