People lose bone density as they age, especially women entering menopause at the age of around 50. The hormonal changes will affect bone density and accelerate bone loss. The older we are, the higher risk we have for osteoporosis. Do not underestimate osteoporosis since many people suffer from bone fractures such as hip fractures after an accidental fall without knowing that they have osteoporosis or low bone density. This can lead to many sequelae. Prolonged bed rest after bone fracture may even cause various complications such as pneumonia and pressure ulcers, severely damaging the patient’s quality of life. Clinical studies reveal that older people are highly likely to die within one to two years after a bone fracture (especially a hip fracture). Therefore, it is very crucial to prevent osteoporosis in the right way.

Can drinking more milk replenish calcium?

To prevent osteoporosis, many people drink more milk to supply calcium, but this is actually not effective. Our gastrointestinal tract cannot fully absorb the calcium in milk, and many people also have lactose intolerance which will reduce the absorption rate. Therefore, apart from milk, we also have to eat other foods rich in calcium such as cheese, yogurt, tofu, black bean, seaweed and dark green vegetables. You can also consume more foods with rich vitamins D, K and magnesium to help your body absorb calcium:

Vitamin D can enhance the calcium absorption rate of the human body, strengthen bone density and reduce bone fractures. It is mainly stored in meat, salmon, shrimp and egg. Apart from eating these foods, getting sun exposure for 10 to 15 minutes every day can help the body produce vitamin D.

Vitamin K promotes bone formation. Dark green vegetables and vegetable oils such as olive oil and canola oil are rich in vitamin K.

Magnesium can help produce protein, support the synthesis of bones or DNA, and maintain cartilage health. You can eat more dark chocolate, avocados, nuts, bananas, etc.

Build a strong foundation when you are young

Many people only pay attention to their diet when they are almost or have already been diagnosed with osteoporosis. In fact, you can build a strong foundation for your bone health when you are still young. Keep a balanced diet, quit smoking and alcohol, and do more exercises such as weight training, running and cycling to increase bone density. These can effectively slow down bone loss and prevent osteoporosis as we age.