Protect your bones! Doctor: Outdoor exercise replaces indoor exercise

Osteoporosis is a silent killer. A survey found that 1/5 of women in Taiwan only realized they had osteoporosis after experiencing the pain of a fracture. What is worrying is that many middle-aged and elderly people would rather go to the gym to exercise in the air-conditioned room than get more sun exposure outdoors, indicating that the awareness of osteoporosis prevention in the country is still insufficient. Doctors remind that the best way to protect bones is to regularly monitor bone density, establish a good diet and lifestyle, take in enough calcium, cultivate outdoor exercise habits, and get more sun exposure. (Photo editing/Chen Jianrong)

Doctors remind that osteoporosis is silent and should never be ignored. Developing the habit of outdoor exercise and getting more sun exposure are the best ways to protect bones.

Cai Wenzhong, attending physician of the rehabilitation department of Linkou Cheng Gung Hospital, pointed out that women begin to enter menopause at the age of 45. Due to the decrease of estrogen, bone loss will occur rapidly. It is recommended to consume more foods containing phytoestrogens, such as soybeans or soy products, such as soy milk, tofu, etc.

According to the Department of Health's dietary nutrient intake standards, adults should consume 1,000 mg per day. However, according to the results of the National Nutrition Survey, the average daily intake of adults is only about 500 mg, which is obviously insufficient. Young women have the lowest intake. Long-term low calcium intake will lead to insufficient bone mass and increase the risk of osteoporosis.

Professor Cai Wen-Zhong said that osteoporosis is mainly caused by aging and endocrine factors that lead to a decrease in bone mass, making bones fragile and loose, and therefore prone to deformation and fractures. In addition to aging and menopause, excessive use of tobacco, alcohol, and coffee in diet and lifestyle will accelerate bone loss and make osteoporosis more likely to occur. Especially after women are over 50 years old, the incidence of osteoporosis increases significantly, and osteoporosis increases the risk of fractures in women in the future. Therefore, women with osteoporosis should continue to track and treat bone density once a year.

In terms of bone maintenance, Dr. Cai Wenzhong recommends that in addition to increasing calcium intake, calcium supplements can also be chosen; in addition, the frequency of exercise should be increased, and it is best to walk outdoors more often and get more sun exposure, which can produce vitamin D and help calcium absorption.

Exercise not only reduces bone loss, but also promotes calcium absorption. Studies have confirmed that engaging in weight-bearing exercises can strengthen bones and muscles and increase the body's bone mass. Exercises such as walking, jogging, Tai Chi, gymnastics, ball games, etc., maintaining a slow, steady and smooth pace, 2 to 3 times a week and sunbathing for 15 to 30 minutes each time can help prevent osteoporosis.