How to supplement insufficient bone mass?

When it comes to calcium supplementation, most people still think that calcium supplementation is something for middle-aged and elderly people. In fact, from adolescence to old age, calcium is one of the indispensable trace elements for our body. As we age, the calcium in our body is constantly lost. If calcium is not supplemented in time, it is easy to cause osteoporosis. So how to supplement insufficient bone mass?

Bone density test is an important indicator of bone quality, and is also an important basis for reflecting the degree of osteoporosis and predicting the risk of fracture. After the individual bone density is measured, the bone density of the measured person is compared with the bone density reference value of young people of the corresponding gender and race to obtain the standard deviation (T value). A T value between +1 and -1 indicates normal bone density; a T value between -1 and -2.5 indicates that it is below the normal range and is in the stage of bone loss; and a T value below -2.5 indicates that you already have osteoporosis.

The collection and analysis of bone measurement data conducted in multiple cities found that people with osteoporosis and insufficient bone mass (i.e. T value below -1) accounted for more than 60% of the total number of people tested! That is to say, on average, 3 out of every 5 people have bone health risks!

More than 60% of the test subjects have suffered from "bone loss" or even "osteoporosis", and their bone health status is quite serious.

Bone loss is "irreversible" and early prevention is the key

Why is bone health still so severe despite improving living standards? The main reason is that people lack correct knowledge about bone health and there are many misunderstandings about calcium supplementation.

Many people think that osteoporosis is only a problem for the elderly, and that they are still young and their bones will not have any problems, so it is not too late to treat it once it is discovered.

In fact, around the age of 35, human bone mass reaches its peak and begins to lose irreversibly. If you do not pay attention to "reserve" bone mass and supplement calcium early, it is like burying a time bomb in the bones. The bone quality will deteriorate, causing a series of bone health problems such as osteoporosis and fractures at any time.

Although bone loss is difficult to reverse with age, early prevention and correct response after the problem is discovered can effectively slow the process of bone loss and resist the invasion of osteoporosis!

Multiple approaches to prevent bone loss

1. Exercise properly

If bones are not used, they will become porous. Weight-bearing exercise, such as walking, jumping, dancing, or running, strengthens bones.

The popularity of cars and elevators, coupled with the fast pace of work and life in cities, has made our lives far away from exercise. For healthy bones, you must get 30 minutes of proper exercise every day. Exercise can also help increase bone mass, maintain a reasonable level of bone turnover, ensure adequate bone mineralization, repair bone micro-damage, and improve bone health structure.

2. Eat a balanced diet

The traditional Chinese diet is high in salt and oil. The excretion of sodium and calcium is interrelated. When high salt intake occurs, sodium excretion increases and calcium is lost. The Chinese Nutrition Society recommends that healthy adults consume 6 grams of total salt per day. Reducing salt intake in daily life can help improve calcium absorption.

Three cups of low-fat milk a day, plenty of fruits and vegetables, and exercise can reduce cancer and heart disease, protect gastrointestinal health, and are also good for bones. A diet rich in calcium, magnesium, vitamin D, and vitamin K, combined with exercise and smoking cessation, can strengthen bones for life!

3. Ensure adequate sun exposure

By basking in the sun, the body can produce more vitamin D3, which can promote calcium absorption. Generally speaking, as long as you ensure 15 minutes to half an hour of sunlight every day, your body can synthesize the vitamin D3 it needs.

4. Maintain your weight

Maintaining a healthy weight is important for bone health. Many women go on a diet in pursuit of a slim figure, which not only fails to provide the body with enough nutrients, but also easily aggravates bone loss.

5. Vitamin Supplements

Vitamin K

Bone-building proteins, such as osteocalcin and proteoglycans, require vitamin K to function. People with low vitamin K levels have a 30% increased risk of hip fracture while running. Women and men should supplement 90 micrograms and 120 micrograms daily, respectively.

Beneficial foods: green leafy vegetables such as broccoli, spinach, cabbage, and celery.

【protein】

Although bones do not look active enough, they are actually very busy and are in a constant process of decomposition and synthesis. One of the key nutrients needed for bone building is protein. In fact, 22% of bones are protein. About 1 gram of protein is needed for every kilogram of body weight, but not too much. Otherwise, the blood will become acidic, which will consume calcium in the bones, causing more suffering to the bones.

Beneficial foods: low-fat dairy products, skinless poultry, fish, various beans, tofu, etc.

Vitamin B12

A 2008 study showed that people who don't get enough vitamin B12 are more likely to lose bone mass. Vitamin B12 can control the level of homocysteine ​​in the blood, a metabolite that is linked to heart disease and hip fractures. Healthy people only need 2.4 micrograms of vitamin B12 per day.

Good foods: Shellfish, lean beef, and low-fat dairy products.

【magnesium】

Women with osteoporosis are severely magnesium deficient. Although magnesium accounts for only 1% of all minerals in bones, a magnesium deficiency can make bones brittle and more prone to breakage. The average person can consume 400 mg per day. It is also beneficial to take additional supplements because it can prevent constipation caused by calcium supplementation.

Good foods: whole grains, brown rice, almonds, peanuts and spinach.

Potassium

Fruits and vegetables contain a lot of potassium, which can neutralize acid. Studies have also found that eating foods rich in potassium regularly can make your bones stronger. A daily intake of 4700 mg from food is sufficient. However, potassium supplements may be bad for your heart, so consult your doctor before taking them.

Good foods: Bananas, oranges, baked potatoes, prunes, raisins and tomatoes.

6. Good foods for strong bones

【salmon】

Salmon and other fatty fish provide your body with a host of nutrients that support bone health. They contain calcium and vitamin D, which helps calcium absorption. They are also rich in omega-3 fatty acids.

Research shows that fish oil supplements can reduce bone loss in women and prevent osteoporosis.

Nuts and seeds

Nuts and seeds benefit bone health in many ways. Walnuts and flaxseeds are rich in omega-3 fatty acids. Peanuts and almonds both contain potassium, which can prevent calcium from being lost in the urine.

Nuts also contain protein and other nutrients that play a huge role in building strong bones.

【milk】

Calcium is the foundation of strong bones. Adults under 50 years old need 1,000 mg of calcium per day. Starting at age 51, women need 1,200 mg per day, and men also need the same dose after age 71.

The best source of calcium is undoubtedly milk. 227 ml of milk, whether skim, low-fat or whole milk, contains 300 mg of calcium.