What Is The Best Way To Prevent Osteoporosis?

What is osteoporosis

Human bones are constantly being metabolized by tissues. Among them, “osteoblasts” are responsible for making new bones, while “osteoclasts” metabolize old bones.

When they are young, the human osteoblasts the degree of activity is greater than the erosion cells, so the total bone mass and bone density can be continuously improved.

Human bone density reaches a peak around 30-35 years old, and the activity of osteoblasts will be lower than that of erosion cells in the future.

Bone density will start to lose at a rate of 0.5-1% per year, especially after 50 years of age. It is faster, and it drains at a rate of 1 to 3% every year.

Osteoporosis is a disease often encountered in an aging society. According to research statistics, in Taiwan, most osteoporosis patients are older than 50 years old, and about 16% of people suffer from osteoporosis, of which 80% are women, the reason is that after women stop menstruation, the bone will lose quickly.

What are the symptoms

In the early stage of osteoporosis, there will be no symptoms. When osteoporosis is discovered due to fractures, it usually reaches a very serious point. Therefore, osteoporosis will be called an “invisible killer”.

More severe osteoporosis may show back pain, hunchback, or short height… and other symptoms. These symptoms may be caused by spine deformation, and you must seek medical attention immediately.

The causes of osteoporosis are divided into 2 major types:

Primary osteoporosis (most common)

It is mainly caused by bad eating habits, aging, or menopause.

It may be due to lack of calcium, vitamin D, estrogen secretion, or bone tissue degradation with age. These conditions will prevent the body from retaining bone and let the bone gradually lose.

Secondary osteoporosis

Mainly caused by other diseases, e.g. hyperparathyroidism, inflammatory bowel disease, congenital ovarian loss or long-term steroid medication… and other factors.

To improve this type of osteoporosis, it is mainly necessary to treat the disease focus or adjust the use of drugs to prevent massive bone loss.

How to check bone density? Who are the high-risk groups for osteoporosis?

For the examination of osteoporosis, generally, we will evaluate the bone condition from the T-score in the bone density test, and the doctor will also follow the T value to track whether the osteoporosis patients have improved after treatment.

The T value of bone density examination can generally be divided into three major standards:

    • Greater than – 1: Bone density is normal
    • Between 1 and 2.5: Bone density is insufficient, it is recommended to adjust nutritional supplements and improve lifestyle habits
    • Less than – 2.5: Bone density is severely lost, already suffering from osteoporosis, medication may be needed to control the condition

High risk of osteoporosis 7 major ethnic groups:

  1. Elders over 50
  2. Women after menopause
  3. Someone with a family history of osteoporosis
  4. People with poor living habits e.g. Insufficient calcium intake and less sun exposure
  5. Smokers
  6. People with certain diseases e.g. Hyperthyroidism, congenital ovarian defects
  7. Long-term use of drugs that may cause bone loss e.g. steroid drugs

What are the treatment guidelines and methods for osteoporosis? Will there be side effects?

At present, the treatment of osteoporosis is mainly divided into two categories, medical medication and daily habits and dietary nutritional supplements to gradually improve and treat.

Here I will first sort out for you the current practical application of osteoporosis in 2019-2020 or the online, and several recommended medical treatment methods for osteoporosis.

The drug treatment of osteoporosis is mainly to stimulate osteoblasts and inhibit osteoclasts.

The doctor will choose the medicine according to the patient’s condition. The common medicines for the treatment of osteoporosis are as follows:

  1. Bisphosphonate drugs (the most mainstream medication, two types of injection/oral)
  2. Selective estrogen receptor modulators (commonly used in menopausal women)
  3. Monoclonal antibody drugs (belonging to the back-line drugs)
  4. Parathyroid drugs (promote the body’s absorption of calcium)
  5. Calcitonin (inhibits osteoclast activity)

Side effects of drugs for osteoporosis are as follows:

  1. Jaw bone necrosis or fracture (less than 1% chance)
  2. Hypocalcemia
  3. Hot flashes
  4. Increased incidence of thrombosis
  5. Nausea, headache, dizziness
  6. Joint pain and cramps

The treatment of medication involves the professional judgment of the doctor, so whether to use or stop the medication should be discussed with a professional doctor and the doctor will prescribe a prescription before taking it.

Regarding the side effects of osteoporosis drugs, not everyone will have this situation.  May be different from the physique, medication length, medication amount, medication type.

Remember to follow the judgment of a professional doctor and take it according to the doctor’s advice. This is the correct medication concept.

What is the best way to prevent osteoporosis?

Osteoporosis is caused by the long-term loss of bone. In addition to severe cases, it is recommended to actively cooperate with doctors’ drug treatment. We can also improve and prevent it by correct dietary health care, diet therapy, and adjustment of living habits.

Improve and prevent osteoporosis what food/food therapy/diet health care 8 recommendations:

  1. Starter/Seaweed/Seaweed
  2. Black sesame
  3. Dried fish, dried shrimp
  4. Soybeans e.g. black beans, tofu, soy milk
  5. Sweet potato leaves, mustard
  6. Dairy products e.g. milk, cheese
  7. Fig
  8. Black Fungus

6 major health food ingredients recommended to improve and prevent osteoporosis:

  1. Calcium
  2. Vitamin/Vitamin D
  3. Mineral Magnesium
  4. Vitamin/Vitamin K2
  5. Vitamin/Vitamin C
  6. High protein supplements

Seeing this, you may be thinking that you have too much to eat… don’t have the most recommended nutrients?

If you want to recommend a nutrient component for osteoporosis first, then of course I recommend spending more time on the “calcium” ingredient~ The following will also help you organize related concepts about calcium!

How to choose calcium tablets? Osteoporosis calcium tablets/calcium supplement health food recommendations

There are hundreds of calcium health foods on the market, how to choose in this case? Is the absorption rate poor?

The types of calcium/calcium tablets are: algae calcium, calcium carbonate, calcium phosphate, oyster calcium, pearl calcium, calcium citrate, calcium lactate, milk calcium, or amino acid chelated calcium…etc., absorption rate, calcium content comparison which one is good?

Therefore, if you choose the type of calcium/calcium tablets, algae calcium and amino acid chelated calcium will be the better choice under the evaluation of the absorption rate and the total calcium content, and it is suitable for vegans and pregnant mothers~

However, although the absorption rate of amino acid chelated calcium is high because it is chemical synthesis, it must be left to everyone’s own consideration. My teacher prefers to eat natural and try to eat less chemical synthesis.

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Share 6 rules to choose high-quality calcium/calcium brand

1. Choose natural calcium source or chemical synthesis?

As an old saying goes, if you can eat natural ones, eat less chemical synthetics if you don’t have special needs.

In addition, the source of natural extraction also has a better absorption rate for the human body, which is a better choice in comparison.

2. Understand that “calcium content” and “absorption rate” should not be treated as wrongs

When choosing health food supplemented with calcium, don’t fall into the trap of manufacturers. High calcium content is not the only indicator.

You need to know how to add the absorption rate to make a comprehensive assessment, otherwise, there is more calcium, what is the use of the human body can not be absorbed ~

Remember to refer to the chart in key five, evaluate the absorption rate according to your own needs, and choose the most suitable calcium type.

3. Calcium’s best friend “Vitamin/Vitamin D”

Vitamin/Vitamin D can promote calcium absorption in the small intestine, increase calcium absorption rate, and maintain an appropriate blood calcium concentration.

Many studies have confirmed that when supplementing calcium, vitamin D must be supplemented to complement each other and achieve a good absorption rate.

Otherwise, the calcium you eat is like pouring it into a leaking cup, and it will never reach the full level.

4. Combine with beneficial compound effect (e.g. mineral magnesium, vitamin/vitamin K2)

Calcium is easier to interact with other substances, so the compound must be carefully selected to exert the effect of 1+1 >2

More recommended and scientifically studied compounds, such as magnesium and vitamin K2.

Magnesium has the function of stabilizing nerves and can store excess calcium ions in the cells back to the bone, which is helpful for increasing bone density.

Vitamin K2 is a fat-soluble vitamin that activates human protein osteocalcin, promotes bone synthesis, and effectively slows bone loss.

5. Should I choose “lozenges” or “capsules”?

Tablets, in fact, need to add more compounds in the production, and it is also the most cost-effective dosage form for many health foods. Of course, it has become the most economical choice for many manufacturers.

General calcium tablets = calcium raw materials + excipients + adhesives + chemical compounds + flavoring agents

If possible, my teacher recommends choosing “vegetable capsules” to replace past calcium tablets. Our bodies really don’t need so many additional chemical additives.

Considering that it is not convenient for children and the elderly to swallow, it is better to dispense capsules of edible powder~

6. Small package to avoid moisture

Because Taiwan’s climate is extremely humid, with an average monthly humidity of 75-80 degrees, health foods are often switched on and off, and it is easy to get wet and deteriorate, especially calcium is very hygroscopic and strong. Therefore, it is recommended to choose small packages for freshness and peace of mind.

7. The outer packaging of the product recognizes that the [original patent authorized trademark] is the authentic product, which makes you more at ease

Because parallel imports and counterfeit products have sprung up recently, not only commodities, but also calcium powder raw materials have many undesirable products flowing out of the market, so it is the simplest standard to judge whether there is the original authorization of the outer packaging! Consumers should keep their eyes wide open and don’t let bad ingredients eat into their bodies.


Finally, let me review the key points for you, as long as you master the following selection rules for calcium/calcium tablets, to ensure that you can choose a safe and healthy calcium supplement product~

Based on the above points, a good “calcium/calcium tablet” should meet the following conditions:

  1. Choose a naturally extracted calcium source
  2. The highest absorption rate & calcium content is preferred
  3. Calcium and vitamin D are the combination of golden brothers
  4. Combined with magnesium, vitamin K2 and other compound effects
  5. Vegetable capsules are superior to traditional lozenges (calcium tablets)
  6. Small packaging can avoid eating fresh damp
  7. Only patented raw materials are guaranteed for consumption
  8. Only the original authorized trademark is needed for the outer packaging
  9. Reassuring with SGS inspection (Western medicine, heavy metals)

I hope that everyone can take good care of their bones, prevent and improve osteoporosis together, and protect the bones before they can freely move around to appreciate the beauty and beauty of the world.