Osteoporosis is known as a disease of the elderly. According to the definition of osteoporosis by the World Health Organization, it mainly refers to the reduction, degradation and brittleness increase of bone mass, resulting in fracture, or even a systemic bone disease. To the naked eye, it looks like a body with porous bones.

However, with the change of modern people’s life, as well as the development of bad habits, not paying attention to calcium supplement, crazy eating high salt, oil and fat food, will increase calcium loss to a certain extent, and the probability of osteoporosis.

At the same time, to correct everyone is that these kinds of food is not suitable for the population of osteoporosis to eat, to avoid the deterioration of the condition.

High salt food: say in daily life too much salty food, eat less snacks, pickles, meat, and people in the process of daily cooking, don’t pay attention to salt, even in a large number of light soy sauce, soy sauce, MSG, chicken essence, etc., a large amount of salt to accumulate in the body, can discharge more sodium, into 100 mg sodium, almost every will discharge about 10 mg of calcium.

Carbonated drinks: These drinks produce gas because of their carbonated content. In addition, carbonated drinks also contain more calcium phosphate, which will affect the absorption and utilization of calcium to a certain extent, so it is advisable to touch less.

There are four other things you need to do to help you get your calcium:

Eat calcium-rich food – a lot of people think that eating shrimp skin and sesame paste can supplement calcium, although in calcium content, shrimp skin and sesame paste can not lose to milk, but in terms of overall health index, milk ranked first, there is a great advantage is easy to be digested and absorbed by the body.

In addition to milk, you can also choose fresh leafy greens, nuts, soy products, are good choices.

Moderate Exercise: Is more exercise better? Not necessarily, moderate exercise has greater advantages, through moderate exercise, bones can play the maximum effect, that is, the new dietary Guidelines for Chinese residents recommends doing moderate intensity exercise at least 5 days a week, the total time should be more than 150 minutes.

You can choose to walk fast, run, jump rope, swimming, etc., are strong bones.

Often go outdoors in the sun: of course, this also can yet be regarded as is a good choice, because now ultraviolet ray also is not very severe, you can choose after 10 o ‘clock in the morning, around 3 PM, bare legs, still can let the skin absorb vitamin D, and vitamin D and calcium can have the effect of synergy, help the body absorb calcium better.

Ensure sleep quality: sleep is also one of the measures to maintain the normal operation of the body, of course, to reduce the loss of calcium is also very helpful, adults should be based on 7 to 9 hours.