With the development of medical technology, the population of women entering old age is gradually increasing, and many postmenopausal women have osteoporosis within 5-10 years due to the decrease of estrogen secretion and rapid loss of bone mass, which mainly manifests as low back pain or circumferential pain; deformation of the spine, which can seriously lead to height shortening and hunchback; fractures in the thoracic and lumbar spine and limbs, which greatly disturbs the physical and mental health of elderly women and reduces their quality of life. Because the occurrence and development of osteoporosis is a “slow and silent” process, it is often referred to as a hidden killer. So what do we need to pay attention to in our daily lives to reduce the risk of osteoporosis? First, a reasonable and balanced diet Calcium, protein and vitamin C in food are all essential for bone synthesis. Foods with high calcium content mainly include milk, fish, shrimp, seafood, beans and their products, etc. Generally speaking, menopausal women should consume 1000~1200mg of calcium daily, such as drinking 500ml of milk and 100g of protein daily to ensure our daily intake of adequate calcium. The skin can synthesize enough vitamin D for physiological needs when the face and forearm are exposed to sunlight for about 30 min. Avoid smoking, drinking alcohol and coffee-containing beverages, as these factors can lead to bone loss and increase the risk of fracture. Second, appropriate physical activity Exercise can promote bone formation, reduce osteolysis and enhance bone density, and outdoor exercise can promote vitamin D synthesis in the body under sunlight conditions. The type and intensity of exercise should be based on the individual’s age, health status, physical ability, preferences and other characteristics to choose the appropriate way, time, intensity, etc.. Such as walking, jogging, tai chi and swimming, etc., the amount of exercise to adapt to the principle of physical fitness, gradually increase, to light fatigue is the limit. Daily outdoor exercise should be no less than 30 minutes, 5 times a week, long-term persistence. Third, fall prevention Because osteoporosis greatly increases the incidence of fractures, so the elderly should keep in mind whether at home or out activities: slow, support, stable. Move slowly, especially at night and in the early morning when you get up, you should sit at the bedside for 1 minute before getting out of bed. When climbing stairs or walking, hold on to the lever or handle, and use a cane if necessary, to help balance the body. At the same time, the elderly should wear comfortable non-slip shoes to reduce accidents. Regular medical checkups After mastering the above preventive measures, we should also conduct regular bone density tests to achieve early detection and treatment. Once diagnosed with osteoporosis, it is no longer enough to rely on the above methods, and it is recommended that you go to the hospital for specialist treatment.