1. Scientific Diet
Ensuring a rich and balanced daily diet is fundamental in preventing and treating osteoporosis. Eat foods high in calcium and vitamin D, such as fish, eggs, tofu, mushrooms, oats, and dairy products. Additionally, maintain a low-salt diet, drink plenty of water, and keep the bowels regular to enhance appetite and promote calcium absorption. Avoid smoking, limit alcohol intake, and avoid excessive consumption of coffee and carbonated drinks.
2. Adequate Sunlight
Vitamin D is obtained from food and synthesized when the skin is exposed to ultraviolet rays from sunlight. Exposing the face and arms to sunlight for 15 to 30 minutes generally meets the body's needs. It is recommended to choose times when the sun is less intense to avoid skin burns, such as from 8 to 10 AM or 4 to 6 PM.
3. Moderate Outdoor Exercise
Increase outdoor activities and maintain regular exercise. Opt for aerobic exercises like jogging, yoga, brisk walking, and dancing to improve blood circulation and bone metabolism.
4. Regular Check-Ups
Patients with internal diseases affecting bone metabolism (such as hyperthyroidism, diabetes, renal insufficiency) or those taking medications that affect bone metabolism (like dexamethasone) should regularly measure bone density at the hospital. Standard anti-osteoporosis treatments should be administered when necessary.
5. Adequate Calcium Supplementation
Get sufficient calcium through your diet and consider suitable calcium supplements if needed. Long-term or high-dose use of calcium supplements should be accompanied by regular monitoring of blood and urinary calcium levels. Patients with hyperuricemia should drink plenty of water and exercise to prevent kidney stones when supplementing calcium. Additionally, supplement with vitamin D as recommended by a doctor.