When words like “low bone density” appear on a physical examination report, many people’s first reaction is to take calcium supplements in large quantities. “Is calcium tablets helpful for low bone density?” ” If the bone density test is low, how should one exercise and adjust their diet? With these questions in mind, let’s explore the answers together!
Is taking calcium tablets helpful for low bone density?
When bone density is low, taking calcium tablets alone can have some effect, but the result is limited. This is because calcium is an important component of bones. Taking calcium tablets can provide a calcium source for bones, but it is difficult to significantly increase bone density relying solely on calcium tablets.
The treatment of osteoporosis requires a comprehensive supplementation of calcium and vitamin D, and under the guidance of a doctor, the combined use of anti-osteoporosis drugs, in order to increase bone density more effectively.
While taking calcium tablets, it is necessary to ensure adequate intake of vitamin D, as vitamin D can promote calcium absorption.
If your bone density is low, how should you eat and exercise?
Regarding diet
High-calcium diet: It is recommended to consume more calcium-rich foods, such as dairy products, beans, nuts, green vegetables, etc. The daily calcium intake should reach 1000 to 1200 milligrams. If the calcium intake in the diet is insufficient, calcium supplements can be taken appropriately under the advice of a doctor.
Supplementing vitamin D: Vitamin D helps with calcium absorption and can be obtained by sunbathing (for at least 20 minutes every day) or consuming foods rich in vitamin D (such as milk, egg yolks, fish, etc.).
Balanced diet: Maintain a diverse diet, consume sufficient protein, vitamins and minerals, and avoid high-salt and high-fat foods at the same time.
Sports
Weight-bearing exercises: such as walking, jogging, dancing, etc. These exercises can allow the body to bear its own weight, stimulate bones and increase bone density. When exercising, one should choose an appropriate intensity based on their own physical condition to avoid injuries caused by excessive exercise.
Muscle strengthening exercises: Such as strength training with resistance bands, dumbbells, etc., can increase muscle strength, reduce the burden on bones, and lower the risk of falls.
Balance and flexibility training:such as yoga and Tai Chi, can help improve body coordination and balance, and reduce the risk of falls. This kind of exercise not only contributes to bone health, but also improves physical functions.
Is there a relationship between bone density and osteoporosis?
Bone density is an important indicator for measuring bone strength. One of the diagnostic criteria for osteoporosis is the reduction of bone density. Dual-energy X-ray absorptiometry (DXA) is the gold standard for diagnosing osteoporosis. If the T value is ≤-2.5, osteoporosis is diagnosed.
It is recommended that these four types of people undergo bone density tests
People over 50 years old who have suffered fractures for any reason.
Women over 65 and men over 70 are both recommended to have a bone density test and visit a specialist. The decision on whether treatment is needed will be made based on the results.
3. Women aged from menopause to 65 and men aged 50 to 70 who have risk factors for fractures, especially those with osteoporosis symptoms (such as lower back pain after activity, reduced height, hunchback, etc.), also need to undergo bone density tests.
4. People who are under the above-mentioned age but suffer from diseases that cause low bone mass or bone loss, or are taking drugs that can cause low bone mass or bone loss.
It should be noted that ultrasound bone density examination is only one screening method for osteoporosis. Dual-energy X-ray absorptiometry (DXA) is the gold standard for diagnosing osteoporosis.
Post time: May-06-2025