YAML

Osteoporosis Prevention - YAML

Osteoporosis is a disease in which bone density decreases and bones become prone to fractures. Prevention requires adequate calcium and vitamin D intake, moderate exercise, and lifestyle improvements such as quitting smoking and moderating alcohol consumption. Women in particular experience rapid bone density loss after menopause, making prevention from a young age crucial. According to data from the Japanese Ministry of Health, Labour and Welfare, the estimated number of patients aged 40 and over in Japan is approximately 15.9 million, highlighting the growing importance of prevention.

osteoporosis calcium vitamin D exercise fracture prevention healthy longevity women's health nutrition

- code: "01"
  slug: "calcium-intake"
  name: "Calcium Intake"
  description: "Adequate intake of calcium, the main component of bones."
  recommendedAmount: "Adult men: 750-800mg/day, Adult women: 650mg/day (for prevention: 800mg+/day)"
  sources:
    - "Milk and dairy products"
    - "Small fish"
    - "Green and yellow vegetables"
    - "Soy products"
- code: "02"
  slug: "vitamin-d-intake"
  name: "Vitamin D Intake"
  description: "Intake of vitamin D that helps calcium absorption and strengthens bones."
  recommendedAmount: "Adults: 9-15μg/day (360-600IU), Ages 71+: 20μg/day (800IU)"
  sources:
    - "Fish (salmon, mackerel, sardines)"
    - "Mushrooms"
    - "Egg yolks"
    - "Sun exposure"
- code: "03"
  slug: "exercise"
  name: "Moderate Exercise"
  description: "Exercise that stimulates bones and maintains or improves bone density."
  recommendedExercise:
    - "Walking and jogging"
    - "Strength training (2+ times/week)"
    - "Balance exercises (tai chi, yoga)"
    - "Climbing stairs"
  frequency: "Aerobic exercise: 150+ minutes/week, Strength training: 2+ times/week"
- code: "04"
  slug: "lifestyle-habits"
  name: "Lifestyle Improvements"
  description: "Maintain bone-healthy lifestyle habits such as quitting smoking, moderating alcohol, and maintaining a healthy weight."
  recommendations:
    - "Quit smoking"
    - "Moderate alcohol (men: 2 drinks/day max, women: 1 drink/day max)"
    - "Maintain healthy weight (BMI 18.5-25)"
    - "Adequate sleep"
    - "Avoid excessive dieting"
- code: "05"
  slug: "bone-density-screening"
  name: "Bone Density Screening"
  description: "Regular bone density tests to understand bone condition and take early action."
  recommendedGroups:
    - "Postmenopausal women"
    - "Adults over 65"
    - "Those with fracture history"
    - "Those with family history of osteoporosis"
    - "Those on long-term steroid medication"