Osteoporosis is a bone disease characterized by low bone period, due to the elements of calcium and decreases in abnormal bone that the bone becomes fragile, brittle and easily broken.
Factors that influence the occurrence of osteoporosis are in addition to advanced age or menopause in women, also caused by other factors, that is an unhealthy lifestyle. Such as less active or no exercise, low consumption of calcium and vitamin D, smoking habits and alcoholic beverages, soft drinks, drinking caffeine / coffee is too much and too many salty foods can increase the risk of osteoporosis. Other risk factors are heredity, a small bone frame, too thin, low estrogen levels in women and low testosterone in men, suffering from rheumatic joints, and the women who had removal of the ovaries.
Adequate calcium intake early on can help strengthen bones and reduce the rate of bone loss in later years when getting old. Calcium intake in consumption into the body based on the recommended international standard is 1000-1500 mg per day for adults. But unfortunately people now only consume less than 1000mg per day, which causes, they have osteoporosis early.
Osteoporosis can't be cured, only be prevented by reducing the risk factors with prevention efforts as early as possible through a pattern of life and cultivate a healthy diet. Here are the things that can be done to prevent osteoporosis:
Factors that influence the occurrence of osteoporosis are in addition to advanced age or menopause in women, also caused by other factors, that is an unhealthy lifestyle. Such as less active or no exercise, low consumption of calcium and vitamin D, smoking habits and alcoholic beverages, soft drinks, drinking caffeine / coffee is too much and too many salty foods can increase the risk of osteoporosis. Other risk factors are heredity, a small bone frame, too thin, low estrogen levels in women and low testosterone in men, suffering from rheumatic joints, and the women who had removal of the ovaries.
Adequate calcium intake early on can help strengthen bones and reduce the rate of bone loss in later years when getting old. Calcium intake in consumption into the body based on the recommended international standard is 1000-1500 mg per day for adults. But unfortunately people now only consume less than 1000mg per day, which causes, they have osteoporosis early.
Osteoporosis can't be cured, only be prevented by reducing the risk factors with prevention efforts as early as possible through a pattern of life and cultivate a healthy diet. Here are the things that can be done to prevent osteoporosis:
- Consumption of foods containing high-calcium, such as: low-fat dairy, nuts, fish, dark green vegetables. And limit consumption of red meat and salt or salty foods.
- Bask under the sunshine in the morning, approximately 15 minutes. Since the early morning sun is one source of vitamin D is needed by the body in the absorption of calcium.
- Avoid high caffeine drinks such as soft drinks or coffee. Because these drinks can remove excessive calcium and can inhibit the absorption of calcium. And avoid alcoholic beverages and stop smoking, because it can absorb all the body's calcium reserves.
- And do not forget to keep doing sports activities regularly, to strengthen muscles and bones.
- Walk 10,000 steps every day, especially in the morning and afternoon, can prevent osteoporosis early.
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