What should women eat for osteoporosis

Supplementing calcium and vitamin D is the basis for preventing and alleviating osteoporosis in women. This can be achieved by eating more high-calcium foods such as dairy products, dark green leafy vegetables, and foods rich in vitamin D such as fish and egg yolks. A reasonable diet can promote bone health, but for severe osteoporosis, it is necessary to cooperate with the treatment advice of professional doctors.

Women's estrogen levels drop after middle age, and bone loss accelerates, so calcium supplementation is particularly important. Dairy products such as milk and yogurt are the best sources of calcium. At the same time, plant foods such as sesame paste and tofu also have a calcium supplement effect. For vegetarians, dark green vegetables such as broccoli and kale are also rich in calcium. Vitamin D with a high absorption rate is also indispensable. Deep-sea fish such as salmon and sardines can effectively help calcium absorption. If food alone cannot meet daily needs, you can consider taking 1200 mg of calcium tablets and vitamin D supplements every day, but you need to take them under the guidance of a doctor.

Women's estrogen levels drop after middle age, and bone loss accelerates, so calcium supplementation is particularly important. Dairy products such as milk and yogurt are the best sources of calcium. At the same time, plant foods such as sesame paste and tofu also have a calcium supplement effect. For vegetarians, dark green vegetables such as broccoli and kale are also rich in calcium. Vitamin D with a high absorption rate is also indispensable. Deep-sea fish such as salmon and sardines can effectively help calcium absorption. If food alone cannot meet daily needs, you can consider taking 1200 mg of calcium tablets and vitamin D supplements every day, but you need to take them under the guidance of a doctor.

In addition to dietary adjustments, you should also do weight-bearing exercises, such as brisk walking and light weight training, to strengthen bone matrix density. Avoid smoking, excessive drinking, and reduce high salt or caffeine intake, as they can hinder calcium absorption. As you age, please have your bone density checked regularly and seek medical help if necessary to develop a personalized prevention and treatment plan.