Osteoporosis or bone disease is one disease affecting the bones due to reduced bone mass and density. As a result of osteoporosis are the bones become brittle and break easily due to decreased bone density. Bone itself is one important part of our body. Bones is a framework that supports our body so we can move. Can imagine if this body of supporting fragile, brittle and easily broken, the result is bone pain, disorders of movement even cause paralysis and permanent disability. Here are some suggestions that you can apply to not experience this porous bone disease.
Calcium is an element of bone and teeth formation. So, in order to keep awake in bone density, it is important to consume a lot of calcium found in milk. Unfortunately, with age, the ability to absorb calcium less. Therefore, you should familiarize yourself or your child to drink milk every day from an early age. Because the cause of osteoporosis is the lack of calcium intake at a young age.
Young people, often they think no longer need to consume dairy foods are considered as a small child. Or because it thinks the bone can not grow anymore, so they are reluctant to drink milk. Indeed, in general, the bone stopped growing at age 16-18 years, but that does not mean we do not need anymore attention to bone health, because the function of bone is very important for the body.
Calcium is needed each person differently, depending on weight and running activity. In pregnant and lactating mothers, the calcium you need more. The following table will explain the amount of calcium needed by age.
Age Calcium Needs
Less than 1 year from 210 to 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 Needs Based on Age
Note: One cup of milk contains about 500 mg of calcium.
Calcium is not only found in milk, other foods such as fish, soup bones, green vegetables such as spinach and beans are one source of calcium. Because calcium can not be produced by our bodies, it is important to drink milk and consume foods that contain calcium.
In order for calcium derived from milk and food can be absorbed perfectly, needed vitamin D. Would be very unfortunate, if we consume a lot of foods that contain 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 not difficult. Sun in the morning (between 06.00 until Jam 09.00 am) and afternoon (after 16:00) is one source of vitamin D. In the skin layer of our body are actually non-active vitamin D and with the sun rays of vitamin D can be active and useful to the body.
Apart from the sun, vitamin D can also be obtained from foods such as fish (eg salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.
In addition to consuming calcium, it is important to do regular exercise to strengthen bones and increase bone mass 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 to do a sport that provides compressive force to the bone, and style sprawl style twist. The style can stimulate bone growth so that the bones become healthier. You can try it with cycling, jogging, or walking up and down the stairs.
In addition to consuming calcium, vitamin D and exercise, would be better if you try to live healthier by stopping smoking. Cigarettes, coffee, alcohol, tea, and cola can inhibit calcium absorption. Instead, consume nutritious foods that meet healthy 4 perfect 5.
Bone Damaging Habits
Eliminate the habit that can make disturbed bone growth or to make a broken bone structure. Bad habits are:
* Bow that can cause nerve that passes through the spine causing pain pinched waist.
* Wearing high heels for a long time. When using it, there stretch the soft tissues around the ankle joint that can damage the structure of these soft tissue.
* Carrying a heavy bag. May aggravate the condition if we have a bone on bone abnormalities.
* Ring finger. The sound of friction due to the soft tissue around the finger joints. The process that occurs over and over again will cause disturbances in the soft tissue.
Bone health is often neglected, because the pain is generally only felt when the bones are fragile or when expressed porous 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 watch your bone health, avoid osteoporosis, in order to continue to smoothly move into old age.
Hope this article can be useful.