Take care of your bone density early!
In order to avoid osteoporosis in old age, it is important to increase bone density as much as possible until the age of 25~30. Around the age of 25, one's maximum bone mass is formed, and after the maximum bone mass is completed, bone density is maintained until the age of 30. However, bone density begins to decline little by little after the age of 30, and in the case of women, bone density decreases by 1% every year from the age of 30 onwards, and after menopause, it decreases by 3~5% per year for 5~10 years. Women lose 30~40% of their maximum bone mass during their lifetime. Men also begin to lose bone after their 30s~40s, and they lose 20~30% of their maximum bone mass during their lifetime.
The real reason osteoporosis is so scary...
The reason osteoporosis is so scary is not so much the osteoporosis itself because of the complications caused by the fractures. When osteoporosis occurs in the lower back, it is the extent that the person becomes a little shorter with age or the waist bends forward. However, if you have osteoporosis in your hip or thigh area and you break a fracture from a kick or fall, you will most likely have to stay bedridden for months. In 1 in 5 of these patients, tiny fatty deposits in the bones block small blood vessels in the lungs or brain
Get enough calcium from the growing season
To prevent osteoporosis, you need to get enough nutrition from the growing season. It's common knowledge that calcium is good for bone health. It is important to note that calcium supplementation should be concentrated during the prime of adolescence for the sake of bones. To avoid suffering from osteoporosis in old age, we need to keep calcium in our bones until we are about 30 years old, just as we would fill a barn with grain. In fact, the recommended daily intake of calcium for adolescents aged 9~18 is 800~1,000mg in Korea and 1,300mg in the United States, which is the highest among all age groups.
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Bone Health Supplement BEST3 is just that...
There are three supplements that support bone health: a multivitamin, calcium, and vitamin D. When it comes to bones, many people only think of calcium and vitamin D, but in addition to calcium, bones need various nutrients such as magnesium, manganese, and copper. On the basis of multivitamins, you can adjust the dosage of calcium preparations according to your age and diet.
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What is the recommended daily amount of calcium?
The American Osteoporosis Foundation recommends 1,200 mg of calcium per day for menopausal women after age 51 and men after age 70. In Korea, the recommended amount of calcium for adults is 700~800mg (Ministry of Health and Welfare, 2015). However, the Osteoporosis Society recommends 800~1,000mg of calcium per day for premenopausal women and adults before 50 years of age, and 1,000~1,200mg for postmenopausal women and men over 50 years old. If you are taking more than 1,000 IU of vitamin D as a supplement, you only need to maintain your total calcium intake of 800~1,000 mg after the age of 50. The Korean Society of Bone Metabolism also recommends taking 800~1,000mg of calcium and 800IU of vitamin D daily.
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If you have osteoporosis, this is how you eat
In summary, people with osteoporosis should take a multivitamin and 800~1,000 IU of vitamin D daily. If you don't drink milk or yogurt, it's a good idea to take one calcium and magnesium supplement twice a day in the morning and evening after meals. If you drink milk or yogurt every day, you can take only one calcium and magnesium supplement after dinner. A 200ml glass of milk contains roughly 200 mg of calcium, which is about the same amount as the calcium in one calcium pill. Since most cases of osteoporosis occur after the age of 40, it is recommended to choose calcium and magnesium preparations that are made in the form of calcium citrate, which has a good absorption rate and is less likely to cause gastrointestinal upset. 1,000 mg of calcium citrate contains about 210 mg of calcium, which is 21%.
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