回首頁LOGO按鈕

Calcium and nutrition intake can prevent osteoporosis: Proper intake of calcium is essential to maintain healthy bones. The recommended amount of daily calcium intake is 1,200 mg for teenagers, 1,000 mg for adults, 1,500 mg for women in menopause, and 1,500 mg for men above the age of 65.

• Choose foods rich in calcium to have sufficient calcium: the sources of calcium include animal and vegetable calcium.

1. Animal foods: milk, buttermilk, yogurt, cheese, whitebait, dried fish, bone-in canned fish, dried shrimp and oyster.
2. Vegetable foods: soy bean products (tofu, bean curd, dried bean curd), black sesame, seaweed, purple seaweed, basil, leaf mustard, amaranth, orange daylily, and dried cabbage.
3. If milk is not an option due to glucose intolerance, buttermilk or non-cholesterol soybean products may be the alternatives.

• Calcium absorption: animal calcium is better than vegetable calcium because most vegetable foods contain phytic acid and oxalic acid, which influences calcium absorption.
• Vitamin D is essential to help intestines absorb calcium. Exposure in the sun will produce sufficient vitamin D. Mushrooms are also rich in vitamin D that helps calcium absorption.
• Sufficient vitamin C intake: collagen production needs help from vitamin C. Collagen can maintain and enhance the production of glucosatrin between tissues and activate glucosatrin to strengthen bones. Foods rich in vitamin C include citrus, guava, kiwi, and other fresh vegetables and fruits.
• Recommended daily vitamin D intake in Taiwan: 40 mg/d for children, 5- mg/d for teenagers, 100 mg/d for adults and seniors.
• Besides learning about your bone mass status through BMD test, diet and exercises are indispensable factors for osteoporosis prevention. BMD usually reaches its peak at the age of 30; thus, maintaining healthy bones should start young.
• Types of calcium tablets include calcium carbonate, calcium phosphate, and calcium citrate. Calcium citrate should be taken with empty stomach, while the other types calcium tablets should be taken after meals for better absorption and avoiding tummy discomfort. Do not take more than 2 calcium tablets at a time for proper absorption. Furthermore, calcium should not be taken along with multivitamins and minerals. Large amount of calcium might influence the absorption of iron and copper.
• Vitamin D can also improve neuromuscular system and further reduce the risk of falling. When taken with calcium, vitamin D can effectively reduce the occurrence of fracture. Vitamin is obtained though sun exposure or external intake. Insufficient vitamin D will influence bone health even not in the status of lacking.
• Besides supplementing calcium and vitamin D through diet, proper daily exercise is one of the best ways to prevent osteoporosis. Exercises should focus on weight training when young, while aqua aerobic exercises are good for strengthening bones after menopause to avoid burden in joints.
• Many people think glucosamine, such as Move Free, Neuevo Blend, and Knee Care, can prevent or treat osteoporosis. However, it is not correct. The ingredients in these products are mostly for cartilage and can only treat or relieve osteoarthritis symptoms, not the cure of osteoporosis.