Lifestyle to Prevent Osteoporosis Early

Lifestyle to Prevent Osteoporosis Early
InfoHealthyLife.Com - Osteoporosis is a condition where bone density and quality are reduced, causing it to become brittle and risk breaking. The rate of osteoporosis in Indonesia is still a concern. According to data from the International Osteoporosis Foundation, 1 in 3 women and 1 in 5 Indonesian men aged 50 to 80 years are at risk of developing osteoporosis. The incidence of osteoporosis fractures has also increased over the past 30 years.

Worse yet, osteoporosis is usually not immediately detected and treated because the symptoms are less specific. In fact, the process of recovering fractures due to osteoporosis can take a long time and costs a lot. Osteoporosis also has the potential to cause permanent disability and complications that lead to death.

Prevent Osteoporosis Naturally

Osteoporosis prevention efforts need to be done early, especially before the age of 30 years where bone mass density will reach its peak. Bone density begins to decrease after going through that age and is more rapidly occurring in postmenopausal women. Because the hormone estrogen decreases significantly after menopause and causes bone destroyers (osteoclasts) to work more actively.

Bone health must be maintained so that the condition is maintained. Starting from sports, eating arrangements, and implementing a healthy lifestyle, here are some ways to prevent osteoporosis that you can apply in everyday life:

Check bone density
One important step before taking precautions is knowing how much you are at risk of osteoporosis. Take a test to determine your bone density. Especially if there are family members who have a history of the disease because about 75% of bone mass is determined by heredity.

Meet calcium needs
When you lack calcium, the body will take it from the bones so that loss occurs more quickly. To prevent this, postmenopausal women need to consume 1200 mg of calcium per day, or 200 mg more than women before menopause. You can suffice this need by diligently consuming milk, yogurt, low-fat cheese, sardines, or beans.

Nuts also contain proteins needed by bones. The elderly who have had hip fractures often lack protein and cause bone loss. Nuts also have potassium which prevents calcium loss through urine.

Enough for vitamin D needs
Vitamin D functions to help absorb calcium into blood vessels. When the body lacks vitamin D, calcium levels in the blood will decrease and the bones can weaken. The National Institutes of Health in the United States recommends that people under the age of 50 get 600 IU of vitamin D a day. Healthy postmenopausal women need 800 IU, while those with bone problems need 1000 to 2000 IU of vitamin D a day.

These fat soluble vitamins can be obtained through exposure to morning sun for 10 to 15 minutes 3 times a week. While foods rich in vitamin D such as salmon, cod liver oil, tuna, egg yolks, milk, and yogurt.

Diligently eat green leafy vegetables
Not only is it rich in calcium, many green leafy vegetables contain vitamin K which can increase bone density and reduce the risk of fractures. The study, published in the journal Osteoporosis International, found that a combination of vitamins K1, D3, and calcium can reduce fracture risk in 50-year-old postmenopausal women by 20%.

Mediterranean diet
Mediterranean-style diets that include olive oil and fish have been widely recognized. Not only good for the heart, this diet is also thought to increase bone density. One study showed that of 220 Greek women, those who applied the Mediterranean diet had the best bone density. Try replacing your cooking oil with olive oil, consume 2 to 3 servings of fish per week, and limit consumption of red meat to a maximum of 1 serving per week.

Avoid soft drinks
Studies from Tufts University show that women who drink soft drinks 3 times a week for several years have very low bone density compared to those who rarely drink it.

Allegedly, this is because phosphoric acid in soft drinks can bind calcium and prevent it from being absorbed by the body. Alternatively, they drink less milk because they have replaced it with soft drinks.

Quit smoking
Nicotine and free radicals can damage osteoblasts, the cells that make bone in the body. According to the Royal Melbourne Hospital in Australia, smoking also increases the risk of fractures by decreasing the effectiveness of estrogen.

Amazingly, it only took 1 year for postmenopausal women to increase bone density by quitting smoking as quoted in the Journal of Women 's Health.

Limit alcohol consumption
Alcohol can reduce bone health, presumably because of its toxicity to bone-forming cells. Alcohol is also thought to reduce the level of calcium absorption and interfere with the production of vitamin D and hormones that are important for bone health. If you can't stop drinking alcohol totally, reduce your consumption to 1 or 2 cups per day.

Reduce salt
A Japanese study found that elderly women who consumed high amounts of sodium had a risk four times more likely to experience fractures than those who did not. Salt is thought to accelerate the loss of calcium from the body.

The National Osteoporosis Foundation in America also recommends that we avoid foods that contain more than 20% of the daily salt consumption recommendation limit. Processed and canned foods also need to be avoided because they use a lot of sodium as a preservative.

Limit coffee consumption
Several studies have shown a link between consumption of high caffeinated coffee and an increased risk of hip fracture in older women. The Academy of Nutrition and Dietics also recommends that caffeine consumption be limited to no more than 300 mg per day.

Wisely in taking drugs
Some drugs are thought to increase the risk of osteoporosis. These include prednisone steroids, cortisone, thyroid hormones, anti-seizure drugs, and chemotherapy drugs. Consult your doctor to find out the effect of these drugs on your bones and how to overcome them.

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