Short daylight hours, lack of vitamin D to promote calcium “camping” in the body, coupled with reduced exercise, osteoporosis and even fractures can creep in and be avoided. In China, osteoporosis is listed as one of the five major diseases of the elderly, and its harm is most serious in the elderly. It is understood that the total number of people with osteoporosis in China has exceeded 175 million, and the chances of fractures or other serious bone diseases in this group of people are much higher than normal people. Patients with hip fractures due to osteoporosis have a death rate of 20% within one year, and about 25% of those who survive for more than one year lose their mobility. Therefore, osteoporosis should be of wide concern to the society and can be considered from the following five aspects: a. Adequate intake of calcium and vitamin D. Starting from childhood, attention should be paid to calcium and vitamin D supplementation to achieve the best bone peak. During pregnancy and breastfeeding, women should also pay attention to the intake of adequate calcium to ensure that the fetus and baby get enough calcium. Diet and light are important and convenient ways for the body to get enough calcium and vitamin D. There are many foods with high calcium content in the daily diet, among them milk, cheese, yogurt and other dairy products. Tofu, river fish, lean meat, shrimp, bone broth, etc. are rich in calcium. Vegetables such as amaranth, cauliflower, celery and purple cabbage also contain more calcium. It is recommended to drink a bag of milk (250 to 500ml), eat 2 taels of soy products, 5 to 8 taels of carbohydrates and 1 pound of vegetables and fruits every day. Food can provide essential nutrients that contribute to the formation of healthy bones, but some foods can instead promote the loss of bone calcium, such as sugar, beef and lamb and carbonated beverages all have the effect of accelerating bone decalcification. Regular outdoor activities and sun exposure allow the skin to help us get enough vitamin D. Proper sun exposure in winter is an essential measure to prevent osteoporosis, and it is important to remember that sun exposure should be direct contact with the sun as much as possible, not through glass. All in all, maintaining a balanced diet and adequate light exposure every day is especially important for women at risk. Second, to develop good habits Quit smoking and limit alcohol and live a regular life. Studies have shown that alcohol and tobacco contain harmful substances and toxins that can cause osteoblast poisoning and necrosis, resulting in lower bone mass and inducing osteoporosis. Therefore, people should try to do not smoke, drink less alcohol, do not abuse alcohol. In addition, you should avoid drinking strong tea, coffee and eating too much high-protein food, because drinking too much caffeine beverage will promote urinary calcium excretion. In winter, sufficient sleep helps to improve the immune system, maintain a regular life helps to increase the body’s health “savings”, for osteoporosis such as chronic diseases, lifestyle changes are particularly important. Third, strengthen exercise, especially regular weight-bearing exercise Many people think that more calcium tablets can prevent osteoporosis, in fact, this is not the case, the effect of simple calcium supplementation is not satisfactory. Calcium supplementation must be in a weight-bearing state in order to make the calcium effectively absorbed in the bone tissue. Exercise will stimulate bone metabolism, increase bone mass, and reduce bone decalcification. Adherence to exercise can enhance the strength of bone and bone mass. The long-term lack of exercise to the elderly bone mass reduction is quite rapid, the risk of serious osteoporosis or even spontaneous fracture is much greater than the regular exercise exercise population. Therefore, people should develop the habit of hobby sports from adolescence, no less than 3 days a week, 20-30 minutes each time, for example, young adults can do some big sports ball games, the elderly can walk, jogging, aerobics, slow dance, etc.. This will help prevent osteoporosis and reduce the incidence of serious osteoporosis. Fourth, strengthen the monitoring of people at risk of osteoporosis Common risk factors for osteoporosis are as follows: 1, age: postmenopausal women and men over 65 years of age 2, gender: delayed menarche, premature amenorrhea and women with a decline in estrogen due to ovariectomy 3, genetics: those with a family history of osteoporosis or fragility fracture, genetic factors play a role of 70% to 80% 4, diet: long-term partial diet, low-calcium diet, malnutrition 5, wasting. 5, wasting: low body mass index (BMI), high incidence of osteoporosis 6, lifestyle habits: alcohol abuse, heavy smoking, long-term coffee, strong tea, lack of sunlight exposure, etc. 7, drugs: long-term use of glucocorticoids, barbiturates, heparin, immunosuppressants and other drugs. 8, diseases: endocrine diseases, nutritional and metabolic diseases, renal insufficiency, rheumatoid arthritis, severe liver disease 9, lack of exercise: such as long-term bed-ridden, sedentary people 10, previous fracture history: their fracture rate is higher than normal People with the above risk factors are at high risk, in addition to treatment for the causes and preventive measures mentioned above, these people need regular bone mineral density (BMD) monitoring. BMD). If the BMD is 2.5 standard deviations below the mean of normal peak bone mass, the diagnosis of osteoporosis is made and regular osteoporosis treatment is required. If the BMD is between -1 and -2.5 standard deviations, bone loss can be diagnosed and lifestyle interventions need to be initiated and BMD followed closely. Treatment of osteoporosis is a process that requires multiple considerations and adjustments, and people with osteoporosis problems should visit a professional institution with a specialist. It can block osteoclasts from starting the osteoclastic process and prevent the escape of calcium salts from the bones, thus having a therapeutic effect on osteoporosis, and is the first-line clinical drug and the largest single prescription anti-osteoporosis drug in the world. Fifth, maintain a happy mood For a long time, the psychological role is not valued by people, which is not right. In recent years, people are increasingly aware that the severity of symptoms of various diseases is closely related to the psychological state of the person. Open-minded, happy, open-minded people often have lighter symptoms and better treatment; narrow-minded, eccentric, depressed people often have heavier symptoms and poorer treatment. Therefore, maintaining a happy mood and open-mindedness is also indispensable for health. In short, the development of good habits and lifestyle, especially the implementation of the above five measures to prevent osteoporosis is not a difficult task, as long as attention, conscious action and long-term adherence, not only conducive to the prevention of osteoporosis, while the timely detection of osteoporosis and standardized treatment, improve the quality of life, enjoy a happy old age, a multi-benefit, why not do!