Consume protein Getting protein from your daily diet is important for both bone formation and overall health. It is recommended to eat more legumes and green leafy foods such as cauliflower, soybeans, egg yolks, chard, celery, sesame paste, kale, collard greens, mustard greens, tofu, shrimp skin, and sweet potatoes. Take calcium supplements and be careful to maintain a balanced diet Although we have a rich variety of foods to choose from, many people cannot achieve or even fall far short of their daily intake of calcium from food because of differences in personal constitution and differences in the degree of nutrient absorption. Doctors recommend taking 500 to 1200 mg of calcium supplements per day while maintaining a reasonable diet, and the dose should be taken according to the actual situation and in accordance with medical advice. The same time to supplement zinc, copper, magnesium A large number of medical literature points out that if the body lacks any one of these three minerals, will have a responsible impact on the health of the bones. Calcium supplementation works best when they cooperate with each other. The daily requirement for zinc is 10 to 15 mg; the daily requirement for both copper and magnesium is 2 mg. Excess zinc can hinder the body’s absorption of copper, so be sure to keep your intake balanced. Don’t forget vitamin K A bone study conducted in the Netherlands found that vitamin K helps preserve calcium stored in the body. Researchers had 70 women who had gone through menopause take 1 mg (1,000 micrograms) of vitamin K daily for three months and found that the women lost significantly less calcium in their urine. The daily requirement for vitamin K is 80 micrograms. Fruits, leafy greens, root vegetables, seeds, and dairy products are all excellent food sources of vitamin K. The body can easily obtain enough vitamin K by maintaining a reasonable daily diet. Boron can affect the metabolism of bones and minerals and has the ability to reduce the loss of calcium and magnesium in the urine, thus helping to prevent osteoporosis. However, it is not necessary to take boron supplements, just eat more fruits and vegetables, such as eating 1 large apple, you can get 0.5 mg of boron to meet the body’s needs for boron. There are also many factors in the diet that can adversely affect bone health and cause osteoporosis. Listed below are some of the things that should be avoided with care. Drink less coffee While there is still debate about how much caffeine is too much to consume, experts agree that caffeine intake accelerates calcium excretion from the urine. Researchers have found that women who largely skip milk every day have a significant reduction in hip and spine bone mass if their caffeine intake is equivalent to 1 to 2 cups (250ml/cup) of coffee per day. Drink less cola Phosphorus is also a necessary component of bones, but excess phosphorus can combine with calcium in the blood and prevent the body from absorbing calcium, causing great damage to bone health. Coke is very high in phosphorus, sugar and caffeine, making it the number one enemy for people prone to osteoporosis. Moreover, when the body is deficient in calcium, it will mobilize the original calcium in the bones on its own, making the calcium deficiency problem even worse. Therefore, do not drink more than 1 can of cola per day. Eat less salt A large amount of salt consumption will encourage calcium to be excreted from the urine. You should not consume more than 1 teaspoon of salt per day. Drink less alcohol Some research results show that the rate of bone loss and fractures caused by osteoporosis is quite high among men with chronic alcoholism. Excessive alcohol consumption can prevent the body from absorbing calcium and lead to osteoporosis. Keep aluminum out of the body It has been shown that excessive aluminum intake can also cause bone loss because aluminum not only combines with phosphorus and calcium and enters the urine together, but also deposits in the bones, causing chondromalacia (bone softening). Please take antacids containing aluminum as calcium supplements as little as possible.