People at the age of 64 with the bone density of a 30-year-old follow these 4 lifestyle habits, and most people can do it too!

Is low bone density the same as osteoporosis?

Bone density, or the density of minerals in the bones, is an important indicator of bone strength. Experts point out that the human skeleton goes through a continuous metabolic process. In middle and old age, due to the loss of bone mass exceeding the absorption rate, osteoporosis becomes a common issue.

It’s important to note that although low bone density usually means a decrease in bone strength, not all cases of reduced bone density are directly equivalent to osteoporosis.

To determine whether bones are osteoporotic, T-score and Z-score should also be considered.

The T-score compares one’s bone density to that of a healthy adult, while the Z-score compares it to that of people of the same age group. Generally, a T-score > -1 is considered normal, between -1 and -2.4 indicates bone loss but not osteoporosis, and a T-score < -2.5 is considered osteoporosis.

4 lifestyle habits everyone can follow

These habits not only help enhance bone density but also improve overall health.

1.Healthy Diet

Focus on a balanced and comprehensive diet, ensuring daily consumption of fresh vegetables and fruits and maintaining proper hydration.

Try to minimize the use of fats and salt, and avoid consuming too much pickled and smoked food.

2. Learn to Supplement Calcium

To maintain healthy bones, it’s recommended to consume 300 milliliters of milk daily and regularly eat dark green vegetables high in calcium.
Be cautious not to blindly supplement with calcium tablets to avoid excessive calcium leading to urinary system stones and vascular calcification.

3.Get Plenty of Sunlight

Vitamin D is crucial for the absorption and utilization of calcium, and natural sunlight is the best way to get Vitamin D.

Ensure to sunbathe for 15 to 30 minutes at appropriate times each day to help the body synthesize enough Vitamin D.

It’s best to choose mild sunlight in the early morning or late afternoon to avoid sunburn during the hot midday.

4.Exercise Regularly

Engaging in physical activities such as jogging, hiking, walking, and swimming not only aids in the absorption and utilization of calcium but also strengthens muscle power and cardiorespiratory function.

It’s recommended to exercise for 30 minutes to 1 hour each session, at least 4 times a week.

Should calcium tablets be taken before or after meals? Understand these 3 points

Osteoporosis is a common health issue among the middle-aged and elderly, and many choose to supplement with calcium tablets to maintain bone health.

However, there’s much confusion about the correct way to take calcium tablets, especially concerning the best time – before or after meals?
Experts suggest that calcium tablets should generally be taken 1-2 hours after a meal, and the best time is within 1-2 hours after dinner. This allows the body to better absorb calcium with the help of other nutrients in the food.

When supplementing with calcium tablets, keep these 3 points in mind to ensure effective absorption and utilization:

1.Is more calcium always better?

For people over 50 years old, the recommended daily calcium supplement is 1000 milligrams. It’s important to strictly follow the doctor’s advice and not blindly increase the dosage.

Excessive calcium intake not only fails to bring more benefits but might also increase the risk of vascular calcification and kidney stones.
Additionally, many everyday foods, such as dairy products and dark green vegetables, contain calcium and can be natural sources.

2. Foods and medications that affect calcium absorption

Certain foods and medications can affect calcium absorption, such as foods high in oxalates like spinach, bamboo shoots, and some herbs.

Oxalates can bind with calcium to form calcium oxalate, which is difficult for the body to absorb.

Furthermore, tetracycline and quinolone antibiotics can also affect normal calcium absorption. When taking calcium tablets, it’s best to avoid consuming these foods and medications simultaneously.

3. Remember the principle of taking small amounts multiple times

Since the intestine has a limit on calcium absorption, typically no more than 500 milligrams of calcium should be absorbed at one time. Exceeding this amount might lead to digestive system reactions, such as constipation or bloating.

It’s recommended to spread the intake of calcium tablets throughout the day to optimize absorption.

Also, avoid taking them with high-calcium foods, such as milk and soy products, to prevent interference with calcium absorption.

Final words

Bone health is the foundation of a happy life for the middle-aged and elderly. By adjusting our diet, engaging in moderate exercise, and scientifically supplementing calcium, let’s take proactive steps to be responsible for our bone health starting now.