Osteoporosis is often synonymous with the elderly (elderly). However, this bone loss disease can actually be experienced by anyone, from children to adults. Therefore bone health is not something that can be underestimated. Various prevention efforts against diseases that interfere with the movement system in humans need to be done early on. So, what can you do if you don’t want to have osteoporosis? Come on, see the full explanation below.
Osteoporosis prevention measures
You certainly want to have healthy and strong bones, especially when you enter old age. Moreover, the older the age, the higher the risk of experiencing this one musculoskeletal disorder. Therefore, practice some of the tips that you can do to prevent osteoporosis while keeping your bones strong.
1. Exercise regularly
Prevention of osteoporosis can be done with regular exercise. The more active you move and exercise, the density and strength of your bones will increase.
Therefore, physical activity during childhood and adolescence is highly recommended because it is a provision to keep bones strong in the future. At the age of 30 years, bone density reaches its maximum peak.
One of the best ways to prevent osteoporosis is through weight bearing and resistance training. This type of exercise can be done to prevent osteoporosis for children to adults.
Weight training is an exercise performed by carrying the body weight against gravity. Running, aerobics, hiking, and tennis are all types of weight training that can be done.
Meanwhile, resistance training is a sport that aims to strengthen muscles and build bones. When you have strong muscles, your body balance will be maintained thereby minimizing the risk for falls and injury. Lifting weights is one example of resistance training that you can try to practice.
There are also sports options for children, such as walking, running and climbing for children under 6 years old. Meanwhile, children aged 6 years and over can routinely carry out more diverse sports activities, ranging from jumping rope, ball sports, rock climbing, to sports using rackets or dancing.
You can also apply healthy exercise movements for stroke sufferers. Although it is done by people who have experienced a stroke, there is nothing wrong with applying healthy exercise for prevention efforts.
2. Increase calcium intake
Calcium is a good nutrient for maintaining healthy and strong bones and preventing fractures due to osteoporosis. So, do not let you lack calcium in the body. At least, meet your daily calcium needs.
If you are in the 18-50 age group, your body needs 1000 milligrams (mg) of calcium every day. After women reach the age of 50 years and men enter the age of 70 years, your calcium needs increase, which is up to 1200 mg per day.
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You can meet calcium needs as an effort to prevent osteoporosis by eating calcium-rich foods, such as:
- Various low-fat dairy products.
- Almond nut.
- Green vegetable.
- Canned salmon and sardines.
- Cereals are high in calcium.
- Orange juice.
- Processed soy products, such as tofu.
You can also take calcium supplements if you feel you can’t meet your calcium needs from food. However, it is better to use this supplement in consultation with your doctor first.
3. Consumption of vitamin D
Vitamin D can increase the body’s ability to absorb calcium and also improve bone health. One way to meet the needs of vitamin D is to regularly bask in the sun for approximately 10-15 minutes. However, make sure to always use sunscreen when ‘in front of’ the sun, yes.
Apart from sunlight, you can also get vitamin D intake to prevent osteoporosis by consuming food or supplements. The daily requirement of vitamin D for ages 51-70 years is 600 international units (IU). Meanwhile, after entering the age of 70 years and over, the need increases to 800 IU.
Foods that are good sources of vitamin D are fish such as salmon and tuna. In addition, mushrooms, eggs, milk, and cereals can also help you increase your intake of this vitamin. In the meantime, ask your doctor about taking vitamin D supplements for osteoporosis prevention.
Vitamin D deficiency can be a contributing factor to bone loss. Therefore, prevention of osteoporosis can be done to meet the body’s need for vitamin D every day.
4. Meet protein needs
About 50 percent of bone is made of protein. Well, if you want bones to stay healthy and strong, you must meet your daily protein needs.
Low protein intake can reduce the absorption of calcium in the bones. As a result, the process of bone formation is hampered and the bones become brittle.
So, if you want to prevent osteoporosis, fulfill your daily protein needs by eating good protein sources such as fish, meat, eggs, cheese, milk, and so on. A diet high in calories and protein can also help you lose weight while maintaining your bone mass.
5. Maintain a healthy weight
In addition to eating nutritious foods and exercising, maintaining weight is no less important for maintaining bone health. The reason is, people who weigh less are at risk of osteopenia and osteoporosis.
Low body weight is a major factor causing decreased bone density and bone loss. Usually, this happens in women who have gone through menopause as a result of a decrease in the hormone estrogen.
Therefore, keep your body weight ideal to protect bone health. Your ideal weight can be determined using a BMI calculator or at bit.ly/bodymass index.
6. Avoid smoking
According to the National Osteoporosis Foundation, smoking can increase the risk of osteoporosis. Therefore, if you are a smoker, it is better to stop and practice a healthy lifestyle for bones, such as eating bone-strengthening foods.
Don’t wait until the symptoms of osteoporosis appear first to adopt a healthy life and stop smoking. Of course it is better to prevent than to undergo treatment for porous bones.