• 地點:臺灣
• 發布日期: 2023/10/27
• 單位:衛生福利部國民健康署
• 更新日期:2023/10/27
• 點閱次數:27

In response to the 2023 BUILDING BETTER BONES THROUGHOUT LIFE initiative, the only way to prevent osteoporosis is to build “good bones” for life and retain bone mass early on. Osteoporosis is a silent disease because it causes a reduction in bone density and strength. Before a minor fall or bump, the majority of individuals are unaware of their bone loss condition. Because bone density reaches its maximum before age 30, prevention and treatment of “osteoporosis” are never initiated in old age. As individuals age, their bone mass (bone density) decreases annually. Therefore, osteoporosis prevention and control must begin at a young age. According to the results of the 2017-2020 “Survey on Changes in National Nutrition and Health Status” conducted by the Health Promotion Administration, Ministry of Health and Welfare (HPA), the osteoporosis ratio for people aged 50 and older is 8.1%, with women outnumbering men such that one in ten women have osteoporosis. In addition, the survey reveals that the daily calcium intake of U.S. citizens aged 19 to 64 is inadequate (505 mg to 566 mg), representing only half of the recommended intake of 1000 mg.

The HPA urges all to recognize the significance of maintaining “bone mass” at a young age. Bones are composed primarily of calcium, and adequate calcium intake is essential for bone growth. Consequently, preserving bone mass prior to the age of 30 can prevent annual bone loss that can be harmful to health and endanger life.

Four Tips for Retaining Bone Mass: 30 Years Old is the Crucial Age to Retain Good “Bones.”  

Bone mass is the result of long-term accumulation, and developing daily habits is the key to achieving this. Therefore, the HPA offers four recommendations for maintaining “bone density:”

(1) Balanced diet: adequate intake of calcium

1. 1.5 to 2 cups of milk per day: each cup of 240ml milk contains approximately 240 mg of calcium.

2. Cheese, black sesame, dried fish, traditional tofu, dark leafy vegetables such as yam leaves, Koora Thampala, and so forth contain more calcium than other vegetables (100mg of dark leafy vegetables contain more than 75 mg of calcium).

(2) Exercise for the retention of bone mass: Exercise aids in the development and maintenance of adult bones. The majority of exercise types include weight-bearing and muscle-strengthening activities, such as jogging, dancing, mountain climbing, and dumbbell lifting.

(3) Moderate sunbathing: It is recommended to sunbathe outdoors in the early morning and at dawn. Sunlight can activate vitamin D in the body, aid in the absorption of calcium, and strengthen bones.

(4) Healthy lifestyle: Only by maintaining a healthy weight and quitting smoking and drinking can bone mass loss be slowed, thereby delaying the onset of osteoporosis.