The impermanent body is the real thing. When you get old It deteriorates with age, and one thing that will deteriorate and become thinner is our bones. Thin bones: Osteoporosis is dangerous because most people are unaware that they are sick. Do you know that Thailand now has more than 1 million people with osteoporosis? Thai people are unaware that osteoporosis is severe and can lead to disability or death. Osteoporosis causes bones to lose their weight, brittle bones are easily broken, some people may become shorter (more than 3 centimeters) due to the thinnest and slow collapse of the spine, or others have back pain. But worrisome is that people with osteoporosis are more prone to fractures than most people with light bumps, sudden twisting, coughing, sneezing, or slipping, and easily fracture the hip or spine. Causing disability or subsequent disability. Today we have a way to increase bone density. Reduce the symptoms of thin bones Osteoporosis to leave each other. Because the disease is better than cure It is then, must be tortured later.

Causes of Osteoporosis

When we get older will have a condition with some bone meat down Because less bone is created than bone damage. Makes it vulnerable to fractures or collapse easily. Especially in the spine, hip and wrist bones, the risk of osteoporosis increases as women go through menopause as estrogen production decreases. For that man in the late stages of life there is also a risk of developing this condition. It is characterized by being thin and brittle bones. Additionally, the consumption of alcohol and caffeine influences osteoporosis because both beverages increase the excretion of calcium from the body. Or not getting enough sunlight and vitamin D because of vitamin D and sunlight Strengthening of bones.

How to maintain healthy bones

 1. Eat foods rich in calcium and take calcium supplements.

Adults under 50 years need 1,000 mg of calcium per day, and over 50 years need 1,200 mg of calcium per day. Calcium sources are obtained from Various foods such as milk, yogurt, cheese, fried small fish, dried shrimp, shrimp paste, kale, yogurt, hard tofu, red beans, and black sesame seeds. In general, eating Thai food will get about 400 - 500 mg of calcium per day. Or less than half the body deserves Therefore should drink fortified milk

But if not getting enough calcium from food We recommend taking calcium tablets, which have the following principles for choosing calcium supplements

• See important drugs contained in the product. That there are other vitamins mixed or not Because if mixed with vitamin C Or too much vitamin D can cause harm
  
  
• See that in 1 tablet giving calcium radicals Because the body needs at least 800 milligrams of calcium per day
  
  
• Find out what form a calcium supplement is in. This is because water-soluble calcium is difficult to absorb. Therefore, calcium supplements should be used as effervescent tablets. Because it will dissolve and absorb better than normal
  
  
• See what calcium salt in the product is. This is because each calcium salt is absorbed differently in different gastric acid states. Such as calcium carbonate It will be less absorbable if the patient has less gastric acid.

However, taking calcium supplements should be under the supervision of a physician for safety.

2. weight-bearing exercise

Getting regular exercise and strength training (Training with weight equipment) is important to maintain bone strength. Which activities that put-on weight and make the bones support that bodyweight Provides good results in maintaining and increasing bone mass. Including preventing osteoporosis as well. Exercise can also help develop muscle strength. It will help support joints and prevent falling. For activities that help build bones, including jogging, hiking, dancing, tennis, and other activities. That your muscles have exerted against gravity.

3.Get vitamin D in the sun

Vitamin D with sunlight strengthening of bones. Vitamin D or 'Sunshine' vitamin 'plays an important role in strengthening bones. The most important role is to maintain calcium levels in the blood. By increasing the absorption of calcium from food and reducing the loss of calcium through urine. As well as help maintain calcium in the body and stored in the bones. Vitamin D also has the added benefit of improving muscle strength in older adults. This helps to reduce accidents from falling and reduce the risk of fractures. Some of the important nutrient sources providing vitamin D are fatty fish like salmon and mackerel, as well as cod liver oil and egg yolk. However, getting enough sunlight is the best way to ensure that We get enough vitamin D every day. When we get older the ability of the skin to make vitamin D is reduced. Which should receive more sunlight. It is recommended to spend 10-15 minutes on most days. To receive the sun during the time when the sun is not too hot.
 

4.Take antioxidants

A study from Canada found a combination of antioxidant supplements and muscle strength training. May help protect against bone loss in postmenopausal women. Previously, there was a study from the United States. It was reported that increasing carotenoid intake was associated with some degree of protection against bone mineral density loss.

5. Avoid risk factors that cause osteoporosis

These include smoking, drinking alcohol, reducing caffeine-containing beverages such as tea and coffee, as this will reduce the intestinal absorption of calcium. Be wary of using steroid drugs and bolus, which can increase osteoporosis.

You don't have to wait for it to get old and take care of your bones. Because the more we start to take care of ourselves. The sooner we take care of our bones, the less risk they can be. Healthy food Exercise regularly Exposure to the sun in the morning and evening Avoid food or things that damage your health.
Our bones become stronger, making us enjoy life, especially as we get older. Get old with quality and good health. But to avoid negligence and to give us peace of mind, having health insurance that covers the amount we need will help you live worry-free. And if bad luck really gets sick, we also have insurance to take care of our medical expenses that increase every day. Interested in purchasing health insurance, you can find more information here.

References

https://www.si.mahidol.ac.th/sidoctor/e-pl/articledetail.asp?id=721&word=%A1%C3%D0%B4%D9%A1

https://www.bangkokinternationalhospital.com/th/health-articles/diseases-and-treatments/osteoporosis-a-silent-danger