Turns Out Sunbathing Isn’t the Best Way to Prevent Osteoporosis! These 3 Everyday Foods Work Far Better Than Sun Exposure

Osteoporosis is a silent but dangerous condition, especially among the elderly and postmenopausal women. It is a common chronic disease worldwide and should not be underestimated as age increases. The condition stems from reduced bone density, making bones fragile and prone to fractures—an issue that severely affects quality of life.

For a long time, sunlight has been considered essential in preventing osteoporosis, as UV rays help the body synthesize vitamin D, boosting calcium absorption. However, modern lifestyles—especially in big cities—mean many people don’t get enough sun exposure.

Experts now emphasize that sunbathing alone cannot effectively prevent osteoporosis.

Dr. Nguyễn Thị Hương, a bone and joint nutrition specialist at the National Orthopedic Hospital, states that a balanced diet with essential nutrients is just as important as sunlight. Older adults and postmenopausal women should prioritize foods rich in calcium, protein, and micronutrients.

Among bone-strengthening foods, tofu, soy milk, dried shrimp, and sesame seeds are considered top choices. Research shows that adding these foods to your diet is far more effective than relying solely on sunlight.

• Tofu and soy milk are rich in phytoestrogens, especially isoflavones, which help slow bone loss caused by declining estrogen levels in postmenopausal women. They also contain calcium and protein—key building blocks of bone. Soy protein provides essential amino acids that promote bone mineralization, making bones stronger.

• Dried shrimp is packed with calcium, phosphorus, zinc, and selenium—nutrients essential for bone formation. Just 100g of dried shrimp contains far more calcium than milk, making it ideal for older adults and women with reduced calcium absorption.

• Sesame seeds, especially when ground, are also powerful bone boosters. They are rich in calcium, protein, iron, healthy fats, and antioxidants like sesamin, which help slow bone cell oxidation. A 100g serving provides about one-third of daily calcium needs and is readily absorbed.

Regular physical activity also plays a crucial role. Weight-bearing exercises like walking, jogging, yoga, and light weight training stimulate bone cells and increase bone density. When combined with nutrient-rich foods and reasonable sun exposure, these habits maximize osteoporosis prevention.

Experts recommend:
“Adults should maintain a diverse diet including tofu, soy milk, dried shrimp, and sesame seeds regularly. This not only helps prevent osteoporosis but also supports overall health and reduces the risk of fractures.”

In short, besides sun exposure and exercise, proper nutrition is the key to protecting your bones. Incorporating tofu, soy milk, dried shrimp, and roasted sesame into your daily meals provides essential calcium, protein, and micronutrients that keep bones strong and dense—especially for older adults and postmenopausal women.
This is a natural, safe, and highly effective long-term solution for maintaining bone health.