How to prevent osteoporosis?

My 74 year old mother was walking recently when she stumbled over a bunch of grass and broke her ribs Her recovery was painful, her body weak and frustrating It also affected her old father, who depended on her This kind of fracture has a lot to do with osteoporosis As a 40 year old woman, how can we keep our bones healthy and prevent osteoporosis? When we are in our childhood and adolescence, we seldom think about bone We all know that bones form the framework of the body, but we tend to think that bones are more like the framework of the house and play a supporting role In fact, bones are active tissues that constantly change, synthesize and reshape themselves Like other body tissues, bones rely entirely on different micronutrients and enzymes to help them function Unfortunately, the typical Western diet now focuses on white flour, refined sugar and fat, which do not contain many nutrients needed for bone health In addition, there are many noteworthy things For example, do you often drink carbonated drinks? Do you know that carbonated drinks increase the intake of phosphorus, which in turn will reduce the absorption of calcium? The decrease of calcium absorption ability will lead to the lack of nutrition and unhealthy bone, and it is easy to cause osteoporosis Although calcium is necessary, it is not the only micronutrient that bones need Therefore, please make sure that the daily diet can provide sufficient magnesium, zinc, silicon, boron, folic acid, vitamin B6, vitamin B12, manganese, vitamin K, vitamin D and magnesium These trace elements are very important for the prevention of osteoporosis, but they are difficult to obtain completely from daily diet In fact, according to the report in the Journal of nutrition medicine, 85% of Americans lack magnesium in their diet The good news is that if many people's bone health is affected by a lack of nutrition in their diet, they can improve their health by adjusting their lifestyle Medical research has confirmed that lifestyle changes can improve bone density, such as proper strength training, eating more fresh fruits and vegetables, and supplementing high-quality nutritional supplements.