Orthopedic diseases have always been a major disease that interferes with us, so how to carry out prevention to more effectively keep away from orthopedic diseases? The following is the conclusion of experts after research, I hope it can help you. Before and after the age of 50, people need to consume 1,000 mg and 1,200 mg of calcium per day, respectively. At least half of this should be supplemented by diet and the other half by nutritional supplements. Quality calcium-rich foods include: skim milk products (1 cup of milk or yogurt contains approximately 300 mg of calcium), kale (120 mg of calcium in 1 cup when cooked), soybeans (113 mg of calcium in ½ cup), and calcium-fortified breakfast cereals and orange juice (500 mg or more of calcium per serving). 2. supplementation with vitamin D3 and vitamin K. Two experts recommend a daily intake of 1,000 international units of vitamin D3 through supplements. adults should receive 90 micrograms of vitamin K daily through multivitamin supplements. these two vitamins can help with calcium absorption and utilization. Important: Vitamin D levels can be measured through blood tests, and the healthy standard is 50 to 80 ng/ml. 3. Lose abdominal fat. Waist circumference greater than 102 cm and 89 cm for men and women, respectively, indicates the presence of excess visceral fat in the abdomen, and a corresponding increase in bone marrow fat. Excess fat increases the release of compounds that cause inflammation, which in turn leads to brittle bones. 4. Stay away from high-salt foods and carbonated beverages. Processed foods, take-out and restaurant foods are relatively high in salt and can lead to a fourfold increase in fracture risk. Two experts would eat more fresh, frozen or canned vegetables with no extra sodium added, plus a small handful of nuts each day to replenish the potassium that strengthens bones. Important note: Drinking just one carbonated beverage per month is enough to reduce hip bone density. The reason is that the phosphoric acid in it can lead to calcium loss in the bones, and the caffeine in diet soda or regular soda can also prevent calcium absorption. 5, active exercise. Walking, running and strength training and other weight training can promote the development of bone cells and strong bones. The benefits of having a bone density test for women over the age of 65 and men over the age of 70 outweigh the disadvantages. The test can detect early symptoms of osteoporosis, early detection and early treatment. Lifestyle improvements as well as necessary medications can help prevent and treat osteoporosis. The above content is the conclusion of the discussion conducted by experts, how to carry out bone maintenance is important, after the above knowledge, I believe you must have an understanding of the maintenance of bones.