Bone disorders are one of the complaints that often interfere with activity, especially in old age. To prevent that from happening, there are some tips on healthy bones that you can do.
The possibility of women experiencing bone loss or osteoporosis is greater than men. However, there are several ways that are considered to reduce the risk of osteoporosis, including the adoption of a diet that contains adequate nutrition, followed by regular and adequate exercise.
Two essential nutrients for strong bones
At first glance, it appears as a hard and rigid organ, but in reality bones are living tissue with blood vessels, nerves, and marrow. As living tissue, bones will regularly improve their condition. Disturbances in the process of bone repair and growth, even the smallest, will increase the risk of fractures during daily activities.
There are two main nutrients that are very important for strong bones, these two nutrients are:
- Calcium
Bone is the main storage place for calcium in the body. The function of calcium is to support the structure of bones and teeth. As you get older, your body needs more calcium to keep your bones sturdy and strong.
- Vitamin D
Vitamin D has a maximum role in calcium absorption and supports bone growth. In fact, several studies have shown that vitamin D can help prevent osteoporosis.
You should also know that calcium intake for adults up to 50 years is usually 1,000 milligrams per day, while vitamin D is needed around 200 IU. However, after reaching 50, intake must be increased to 1,200 mg of calcium and 400-600 IU of vitamin D per day.
By fulfilling the adequacy of these two nutrients, your bones will be strong so they can prevent osteoporosis and fractures.
Types of foods recommended
There are many calcium-rich foods as part of healthy bones, such as milk, cheese, beans, tofu and green vegetables. In addition, they also consume other fortified foods, such as fortified bread and others.
Foods that are rich in vitamin D include eggs, fortified cereals, and certain types of fish (for example, salmon, sardines, and mackerel). Besides food, vitamin D can also be formed in the body with the help of sunlight.
Exercise supports strong bones
Bone formation usually continues until the age of 20 years. After age 35, parallel to the aging process, bone mass will decrease. However, with regular physical activity, bone loss can be slowed.
This requires physical activity or exercise to strengthen muscles and exercise with weights. In weight training, legs are needed to support body weight, so the bones work harder and make them stronger. Some suggested sports are walking, running or dancing. Muscle building exercises are also needed to stimulate the tendons and bones to strengthen them.
But if you have a high risk factor for fractures, avoid strenuous activities such as jumping, running, bending and swinging your hips. For example, golf, tennis, bowling, sit-ups, and extreme yoga movements.
Apply some tips on strong and healthy bones for healthy living to prevent bone loss and various other diseases. If necessary, consult a doctor for a more complete explanation.
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