Eat the right and adequate amount of calcium-rich foods
To supplement calcium, you must first eat enough calcium. In addition to milk, vegetables, typically carrots, are also rich in calcium. Green vegetables such as spinach, amaranth, rapeseed, soy products, fish, shrimp, shellfish and other seafood, nuts are also good calcium supplements.
The recommended daily calcium intake for normal adults is 800 mg. Adolescents, pregnant women, middle-aged people and the elderly over 50 years old have higher calcium needs, the recommended daily calcium intake is 1,000 mg or more.
Quit smoking and drinking
The more alcohol you drink, the more brittle your bones become and the more likely you are to develop osteoporosis. Smoking increases bone loss and reduces calcium absorption in the gut. Adults should not drink more than 15 grams of alcohol per day.
In addition, exercise has a protective effect on bone health. People who are sedentary or lack exercise are at higher risk of osteoporosis than active people. It is recommended to do at least 150 minutes of moderate-intensity physical activity each week.
Ensure calcium absorption
If you want to absorb calcium well, there is another important nutrient - vitamin D. Sufficient vitamin D helps bone marrow absorb it, while a lack of vitamin D can cause or worsen osteoporosis.
Sunbathing is a good way to get vitamin D, as the skin can synthesize vitamin D.
