Osteoporosis is one of the bone disease due to reduced bone mass and bone density. As a result of osteoporosis is bone becomes brittle and easily to broken. Bone itself is one important part of our body. Bone is the framework that supports our body so we can move. Can be imagined when the supporting body is fragile, brittle and easily broken, resulting in bone pain, impaired to move even cause paralysis and permanent disability. Here are some suggestions you can apply to avoid osteoporosis.
Calcium Consumption
Calcium is an element of bone and teeth. So, in order to keep awake bone density, it is important to consume a lot of calcium contained in milk. But he got older, the ability to absorb calcium decreases. Therefore, you should familiarize yourself or your children to drink milk every day from an early age. Because the cause of osteoporosis is the lack of calcium intake at a young age.
Calcium is needed each person differently, depending on body weight and running activity. Pregnant women and lactating mothers, need more of the calcium. The following table describes the amount of calcium needed by age.
Calcium not only found in milk, other foods such as fish, soup bones, green leafy vegetables like spinach and beans are a good source of calcium. Because calcium can not be produced by our bodies, it is important to drink milk and eat foods that contain calcium.
Vitamin D
In order for calcium derived from dairy and food can be perfectly absorbed, needed vitamin D. It would be very unfortunate, when we consume foods that contain lots of calcium but can not be absorbed properly, so that eventually the body takes calcium on bone. As a result, bones become brittle.
To get vitamin D is actually not difficult. Sunlight in the morning (between 06.00 am to 09.00 am) and afternoon (after 16.00) is one source of vitamin D. In the layer of body skin there are non active vitamin D. When exposed by sunlight, vitamin D can be active and useful to the body.
Apart from sunlight, vitamin D can also be obtained from foods such as fish (eg salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.
Sport
In addition to calcium, it is important to do regular exercise to strengthen bones and increase bone density. Just like muscles, bones also need to be trained in order to create strong bones.
Sports that can be done to train the bone is by doing exercises that provide compressive force to the bone, loose style and style twist. Styles that can stimulate bone growth into healthy bone. You can try it with biking, jogging, or walking up and down stairs.
In addition to calcium, vitamin D and exercise, it would be better if you try to live a healthy life by stopping smoking. Cigarettes, coffee, alcohol, tea and cola can inhibit calcium absorption.
Bone Destructive Habits
Eliminate habits that can also create disturbed bone growth or bone structure to be damaged. Bad habits are:
• Bending can cause the nerves that pass through the spine, causing back pain pinched.
• Wearing high heels for a long time. When using it, there stretch the soft tissues around the ankle joint so that it can damage the structure of these soft tissues.
• Carrying a heavy bag. Can aggravate the condition of the bones when we have abnormalities in the bone.
• Ring finger. Sound of friction due to the soft tissue around the joint of a finger. The process that occurs repeatedly it will cause disruption in the soft tissues.
Bone health is often neglected, because we feel the most pain when the bones are fragile or when the otherwise brittle bones. The process of taking calcium from the bones is often called the silent disease because it occurs without signs or symptoms. So, continue to pay attention to your bone health, avoid osteoporosis, in order to continue to smoothly move into old age.
Healthy
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Medicine
Calcium Consumption
Calcium is an element of bone and teeth. So, in order to keep awake bone density, it is important to consume a lot of calcium contained in milk. But he got older, the ability to absorb calcium decreases. Therefore, you should familiarize yourself or your children to drink milk every day from an early age. Because the cause of osteoporosis is the lack of calcium intake at a young age.
Calcium is needed each person differently, depending on body weight and running activity. Pregnant women and lactating mothers, need more of the calcium. The following table describes the amount of calcium needed by age.
| Calcium | Needs of age |
|---|---|
| Less than 1 year | 210-270 mg |
| 1 year - 3 years | 500 mg |
| 4 years - 8 years | 800 mg |
| 9 years - 18 years | 1300 mg |
| 19 years - 50 years | 1000 mg |
| more than 50 years | 1200 mg |
Calcium not only found in milk, other foods such as fish, soup bones, green leafy vegetables like spinach and beans are a good source of calcium. Because calcium can not be produced by our bodies, it is important to drink milk and eat foods that contain calcium.
Vitamin D
In order for calcium derived from dairy and food can be perfectly absorbed, needed vitamin D. It would be very unfortunate, when we consume foods that contain lots of calcium but can not be absorbed properly, so that eventually the body takes calcium on bone. As a result, bones become brittle.
To get vitamin D is actually not difficult. Sunlight in the morning (between 06.00 am to 09.00 am) and afternoon (after 16.00) is one source of vitamin D. In the layer of body skin there are non active vitamin D. When exposed by sunlight, vitamin D can be active and useful to the body.
Apart from sunlight, vitamin D can also be obtained from foods such as fish (eg salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.
Sport
In addition to calcium, it is important to do regular exercise to strengthen bones and increase bone density. Just like muscles, bones also need to be trained in order to create strong bones.
Sports that can be done to train the bone is by doing exercises that provide compressive force to the bone, loose style and style twist. Styles that can stimulate bone growth into healthy bone. You can try it with biking, jogging, or walking up and down stairs.
In addition to calcium, vitamin D and exercise, it would be better if you try to live a healthy life by stopping smoking. Cigarettes, coffee, alcohol, tea and cola can inhibit calcium absorption.
Bone Destructive Habits
Eliminate habits that can also create disturbed bone growth or bone structure to be damaged. Bad habits are:
• Bending can cause the nerves that pass through the spine, causing back pain pinched.
• Wearing high heels for a long time. When using it, there stretch the soft tissues around the ankle joint so that it can damage the structure of these soft tissues.
• Carrying a heavy bag. Can aggravate the condition of the bones when we have abnormalities in the bone.
• Ring finger. Sound of friction due to the soft tissue around the joint of a finger. The process that occurs repeatedly it will cause disruption in the soft tissues.
Bone health is often neglected, because we feel the most pain when the bones are fragile or when the otherwise brittle bones. The process of taking calcium from the bones is often called the silent disease because it occurs without signs or symptoms. So, continue to pay attention to your bone health, avoid osteoporosis, in order to continue to smoothly move into old age.
