{"id":8515,"date":"2025-09-10T00:00:04","date_gmt":"2025-09-10T00:00:04","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8515"},"modified":"2025-09-10T12:25:29","modified_gmt":"2025-09-10T12:25:29","slug":"ensuring-bone-health-for-men","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/ensuring-bone-health-for-men\/","title":{"rendered":"\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f: \u091c\u0940\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u092a\u0942\u0930\u0940 \u0917\u093e\u0907\u0921"},"content":{"rendered":"

\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u092e\u0947\u0902 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0932\u0917\u092d\u0917 5 \u092e\u0947\u0902 \u0938\u0947 1 \u092a\u0941\u0930\u0941\u0937 50 \u0938\u0947 \u0905\u0927\u093f\u0915<\/strong> \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u090f\u0915 \u0910\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u092e\u091c\u094b\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0905\u0915\u094d\u0938\u0930 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0939\u094b\u0928\u0947 \u0924\u0915 \u0915\u093f\u0938\u0940 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0915\u094d\u092f\u093e \u0905\u0927\u093f\u0915 \u0939\u0948, \u091c\u094b \u092a\u0941\u0930\u0941\u0937 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0938\u0947 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092d\u0935\u093f\u0937\u094d\u092f \u0915\u0947 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u092a\u0939\u0932\u0947 \u092e\u0943\u0924\u094d\u092f\u0941 \u0915\u0947 \u0909\u091a\u094d\u091a \u091c\u094b\u0916\u093f\u092e \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p>

\"\"<\/figure>

\u0905\u091a\u094d\u091b\u0940 \u0916\u092c\u0930? \u0905\u092a\u0928\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0915\u092d\u0940 \u0926\u0947\u0930 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940\u0964 \u092f\u0939 \u0938\u092e\u091d\u0915\u0930 \u0915\u093f \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0901 \u0915\u0948\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0939\u0940 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0915\u0930, \u0906\u092a \u091c\u0940\u0935\u0928 \u092d\u0930 \u0915\u0947 \u0932\u093f\u090f \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>

\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094d\u092f\u094b\u0902 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948<\/h2>

\u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0902 \u0915\u0947\u0935\u0932 \u0938\u094d\u0925\u093f\u0930 \u0938\u0902\u0930\u091a\u0928\u093e\u090f\u0902 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902 – \u0935\u0947 \u091c\u0940\u0935\u093f\u0924 \u090a\u0924\u0915 \u0939\u0948\u0902 \u091c\u094b \u0932\u0917\u093e\u0924\u093e\u0930 \u0916\u0941\u0926 \u0915\u094b \u0928\u0935\u0940\u0928\u0940\u0915\u0943\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092a\u0941\u0930\u0941\u0937 \u0905\u092a\u0928\u0947 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0924\u0947 \u0939\u0948\u0902 30 \u0938\u093e\u0932 \u0915\u0940 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u091a\u0930\u092e \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924<\/strong>. \u0909\u0938\u0915\u0947 \u092c\u093e\u0926, \u0905\u0938\u094d\u0925\u093f \u0918\u0928\u0924\u094d\u0935 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0941\u0930\u0941\u0937 \u0916\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0939\u0930 \u0938\u093e\u0932 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0918\u0928\u0924\u094d\u0935 \u0915\u093e 0.8%<\/strong>, \u0916\u093e\u0938\u0915\u0930 70 \u0938\u093e\u0932 \u0915\u0940 \u0909\u092e\u094d\u0930 \u0915\u0947 \u092c\u093e\u0926\u0964<\/p>

\u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0902 \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0915\u0947 \u092e\u093f\u0936\u094d\u0930\u0923 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902:<\/p>

  • Calcium<\/strong> for structure<\/li>
  • Vitamin D<\/strong> for absorption and bone growth<\/li>
  • Exercise<\/strong> to stimulate bone-building<\/li>
  • Other nutrients<\/strong> like magnesium, vitamin K, and protein<\/li>
  • Hormonal balance<\/strong>, especially testosterone<\/li> <\/ul>

    \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e: \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0928\u0940\u0902\u0935<\/h2>

    \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0916\u0902\u0921 \u0939\u0948, \u0914\u0930 \u091c\u0940\u0935\u0928 \u092d\u0930 \u090f\u0915 \u0938\u094d\u0925\u093f\u0930 \u0938\u0947\u0935\u0928 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>

    \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u094b \u0915\u093f\u0924\u0928\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948:<\/strong><\/p>

    • Ages 19\u201370: 1,000 mg\/day<\/strong><\/li>
    • Over 70: 1,200 mg\/day<\/strong><\/li> <\/ul>

      \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924:<\/strong><\/p>

      • 1 cup milk or yogurt: ~300\u2013400 mg<\/li>
      • 1\u00bd ounces cheese: ~300 mg<\/li>
      • 3 oz canned sardines with bones: ~325 mg<\/li>
      • \u00bd cup tofu (calcium-set): 250\u2013750 mg<\/li>
      • 1 cup collard greens: ~266 mg<\/li>
      • 1 cup kale: ~179 mg<\/li>
      • Calcium-fortified plant milk or orange juice: ~300 mg<\/li> <\/ul>
        \"\"<\/figure>

        \ud83d\udc49 \u0928\u094b\u0915:<\/strong> \u092a\u094b\u0937\u0923 \u0932\u0947\u092c\u0932 \u0915\u0940 \u091c\u093e\u0901\u091a \u0915\u0930\u0947\u0902\u0964 \u0905\u0917\u0930 \u0915\u0941\u091b \u0915\u0939\u0924\u093e \u0939\u0948 30% \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940)<\/strong> \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0932\u093f\u090f, \u092f\u0939 \u0939\u0948 300 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/strong>. \u0915\u092e \u0938\u0947 \u0915\u092e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 3 \u0938\u0930\u094d\u0935\u093f\u0902\u0917\u094d\u0938<\/strong>.<\/p>

        \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940: \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u0941\u0902\u091c\u0940<\/h2>

        \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e, \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092c\u0939\u0941\u0924 \u0915\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u094b \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u0940 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 – \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0915\u093e\u0930\u0923\u0964<\/p>

        \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902:<\/strong><\/p>

        • Under 70: 600 IU (15 mcg)<\/strong><\/li>
        • Over 70: 800 IU (20 mcg)<\/strong><\/li> <\/ul>

          \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0938\u094d\u0930\u094b\u0924:<\/strong><\/p>

          1. Sunlight<\/strong> \u2013 10\u201330 minutes of midday sun a few times a week (depends on skin type, season, and location)<\/li>
          2. Foods<\/strong> \u2013 fatty fish (salmon, sardines, mackerel), egg yolks, UV-treated mushrooms, fortified milk or cereals<\/li>
          3. Supplements<\/strong> \u2013 Many men need extra vitamin D, especially in winter or with limited sun exposure. Ask your doctor about testing and dosage.<\/li> <\/ol>

            \u0935\u094d\u092f\u093e\u092f\u093e\u092e: \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h2>

            \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u092c \u0906\u092a \u0909\u0928 \u092a\u0930 \u0924\u0928\u093e\u0935 \u0921\u093e\u0932\u0924\u0947 \u0939\u0948\u0902 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/strong>. \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u0915\u092e\u0940 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915 \u0939\u0948\u0964<\/p>

            \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u091c\u092c\u0942\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e:<\/strong><\/p>

            • Weight-bearing:<\/strong> walking, jogging, hiking, dancing, tennis, stair climbing, team sports<\/li>
            • Resistance training:<\/strong> weightlifting, resistance bands, push-ups, squats, lunges, bodyweight exercises<\/li> <\/ul>

              \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u094b\u0902:<\/strong><\/p>

              • Do weight-bearing exercises 2\u20133 days\/week<\/strong><\/li>
              • Add resistance training 2+ days\/week<\/strong><\/li>
              • Work at moderate to vigorous intensity<\/strong><\/li>
              • Progress gradually by adding weight, reps, or resistance<\/li> <\/ul>
                \"\"<\/figure>

                \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/h2>

                \u0927\u0942\u092e\u094d\u0930\u092a\u093e\u0928<\/h3>

                \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u0941\u0930\u093e – \u0927\u0942\u092e\u094d\u0930\u092a\u093e\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u091f\u0947\u0938\u094d\u091f\u094b\u0938\u094d\u091f\u0947\u0930\u094b\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0909\u092a\u091a\u093e\u0930 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u091b\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u093f\u0938\u0940 \u092d\u0940 \u0909\u092e\u094d\u0930 \u092e\u0947\u0902 \u092b\u093e\u092f\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>

                \u0936\u0930\u093e\u092c<\/h3>

                \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0936\u0930\u093e\u092c \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u092e\u091c\u094b\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948\u0964 \u091a\u093f\u092a\u0915\u0928\u093e \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 2 \u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u0947\u092f \u0928\u0939\u0940\u0902<\/strong>.<\/p>

                \u0905\u0928\u094d\u092f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915<\/h3>
                • Certain medications (like long-term steroids)<\/li>
                • Medical conditions (diabetes, thyroid issues, IBD)<\/li>
                • Low testosterone<\/li>
                • Family history of osteoporosis<\/li>
                • Being underweight<\/li> <\/ul>

                  \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/h2>
                  • Magnesium<\/strong> \u2013 stored in bones; found in nuts, seeds, whole grains, leafy greens, fish, and dark chocolate<\/li>
                  • Vitamin K<\/strong> \u2013 helps bind calcium in bones; found in leafy greens, broccoli, Brussels sprouts, and fermented foods<\/li>
                  • Protein<\/strong> \u2013 bones are 50% protein; aim for 0.8\u20131.2g per kg body weight<\/strong> daily<\/li>
                  • Phosphorus<\/strong> \u2013 works with calcium; found in dairy, meat, fish, and whole grains<\/li> <\/ul>

                    \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/h2>

                    \u0905\u0938\u094d\u0925\u093f \u0918\u0928\u0924\u094d\u0935 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 (DEXA \u0938\u094d\u0915\u0948\u0928)<\/h3>

                    \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0914\u0930 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u0940 \u091c\u093e\u0901\u091a \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092a\u0942\u091b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u092f\u0926\u093f \u0935\u0947:<\/p>

                    • Are over 70<\/li>
                    • Are over 50 with risk factors<\/li>
                    • Have had fractures<\/li>
                    • Take medications affecting bone health<\/li> <\/ul>

                      \u0928\u093f\u092f\u092e\u093f\u0924 \u091c\u093e\u0902\u091a<\/h3>
                      • Review calcium and vitamin D intake<\/li>
                      • Monitor hormone and vitamin levels<\/li>
                      • Discuss fall prevention and exercise habits<\/li> <\/ul>

                        \u0926\u0948\u0928\u093f\u0915 \u0905\u0938\u094d\u0925\u093f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e\u0930\u094d\u092f \u092f\u094b\u091c\u0928\u093e<\/h2>

                        \u0938\u0941\u092c\u0939:<\/strong><\/p>

                        • Start with calcium-rich breakfast (milk, yogurt, fortified cereal)<\/li>
                        • Take vitamin D if recommended<\/li>
                        • Get sunlight exposure<\/li> <\/ul>

                          \u0926\u093f\u0928:<\/strong><\/p>

                          • Eat calcium-rich snacks (nuts, cheese, sardines)<\/li>
                          • Stay active\u2014walk, climb stairs, move often<\/li> <\/ul>

                            \u0936\u093e\u092e:<\/strong><\/p>

                            • Include leafy greens with dinner<\/li>
                            • Do resistance or bodyweight training<\/li>
                            • Skip excess alcohol<\/li> <\/ul>

                              \u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0932\u0915\u094d\u0937\u094d\u092f:<\/strong><\/p>

                              • 2\u20133 weight-bearing exercise sessions<\/li>
                              • 1\u20132 resistance workouts<\/li>
                              • Plan calcium-rich meals<\/li>
                              • Outdoor time for vitamin D<\/li> <\/ul>

                                \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u090f\u0915 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0928\u093f\u0935\u0947\u0936 \u0915\u094d\u092f\u094b\u0902 \u0939\u0948<\/h2>

                                \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u093e \u0916\u0924\u0930\u093e \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0939\u0948-20% \u092e\u0947\u0902 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0939\u094b\u0917\u093e<\/strong>. \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u0947 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u0947 \u092c\u093e\u0926, \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0940 \u090f\u0915 \u0938\u093e\u0932 \u0915\u0940 \u092e\u0943\u0924\u094d\u092f\u0941 \u0926\u0930 \u0915\u093e \u0926\u094b\u0917\u0941\u0928\u093e \u091c\u094b\u0916\u093f\u092e<\/strong>.<\/p>

                                \u0932\u0947\u0915\u093f\u0928 \u0930\u094b\u0915\u0925\u093e\u092e \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0938\u0939\u0940 \u092a\u094b\u0937\u0923, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u092c\u0941\u0922\u093c\u093e\u092a\u0947 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924, \u0917\u0924\u093f\u0936\u0940\u0932 \u0914\u0930 \u0932\u091a\u0940\u0932\u093e \u092c\u0928\u093e\u090f \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>

                                \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0901 \u0928 \u0915\u0947\u0935\u0932 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u094b \u0930\u094b\u0915\u0924\u0940 \u0939\u0948\u0902 – \u0935\u0947 \u0906\u092a\u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f, \u0938\u094d\u0935\u0924\u0902\u0924\u094d\u0930 \u0930\u0939\u0928\u0947 \u0914\u0930 \u091c\u0940\u0935\u0928 \u0915\u093e \u092a\u0942\u0930\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>

                                \u091a\u093e\u092c\u0940 \u091b\u0940\u0928 \u0932\u0947\u0928\u093e<\/h2>
                                1. Calcium:<\/strong> 1,000 mg\/day (1,200 mg if over 70)<\/li>
                                2. Vitamin D:<\/strong> 600\u2013800 IU\/day from sunlight, food, or supplements<\/li>
                                3. Exercise:<\/strong> Weight-bearing + resistance training several times a week<\/li>
                                4. Lifestyle:<\/strong> Avoid smoking, limit alcohol<\/li>
                                5. Checkups:<\/strong> Work with your doctor for testing and monitoring<\/li> <\/ol>

                                  \u0938\u094d\u0930\u094b\u0924\u094b\u0902:<\/strong><\/p>

                                  • National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)<\/li>
                                  • International Osteoporosis Foundation<\/li>
                                  • American Journal of Medicine<\/li>
                                  • Journal of the American Medical Association (JAMA)<\/li>
                                  • Centers for Disease Control and Prevention (CDC)<\/li>
                                  • National Center for Biotechnology Information (NCBI)<\/li> <\/ul>

                                    <\/p> ","protected":false},"excerpt":{"rendered":"

                                    \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u092e\u0947\u0902 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 […]<\/p>\n","protected":false},"author":2,"featured_media":18757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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