The mineral content of the human skeleton reaches its highest level in the 30s, which is medically known as peak bone mass. The higher the peak bone mass, the higher the “bone mineral bank” reserves in the body, and the more delayed and less severe the onset of osteoporosis in old age. 1. How can you tell if you are at risk of osteoporosis? The following questions can help in self-testing for high risk of osteoporosis. 1. Have you ever injured your bones from a minor bump or fall? 2. Have you been taking hormonal drugs for more than 3 months in a row? 3.Have you lost three centimeters of height from your youth? 4.Do you often drink alcohol excessively? (2 or more drinks per day, or only 1 to 2 days a week without alcohol) 5. Do you smoke more than 20 cigarettes per day? 6.Do you often have diarrhea? (due to celiac disease or enteritis) 7. Have your parents ever had a hip fracture from a minor bump or fall? Note: If you answer “yes” to any of the following questions, you are at high risk and should visit a specialist osteoporosis clinic. 2.How to prevent osteoporosis? The middle-aged and elderly people can prevent or reduce osteoporosis by actively improving their diet and lifestyle and adhering to calcium and vitamin D supplementation. Balanced diet: Increase the intake of calcium and moderate amount of protein in the diet, and low salt diet. Calcium intake has an irreplaceable role in the prevention of osteoporosis. Smoking, alcohol abuse, excessive caffeine and high phosphorus beverages can increase the risk of osteoporosis. Moderate exercise: The human bone tissue is a living tissue, and muscle activity during exercise will keep stimulating the bone tissue, making the bones stronger. Exercise also helps to enhance the body’s responsiveness, improve balance and reduce the risk of falls. This makes osteoporosis less likely to occur. Increase sun exposure: The Chinese diet contains very little vitamin D. A large amount of vitamin D3 is synthesized by exposure of the skin to ultraviolet light from the sun. Regular exposure to sunlight plays a key role in vitamin D production and calcium absorption. The average normal person receives at least 20 minutes of sunlight per day. Tip: Sunscreen and umbrellas can also increase the chance of osteoporosis in women. The lack of outdoor light and the need to wear thick sunscreen or use a sunshade can affect the synthesis of vitamin D in the body.