Tips to Prevent Osteoporosis
According to WHO, osteoporosis is a disease characterized by reduced bone mass and bone tissue microarchitecture changes. Osteoporosis is not only a reduction in bone density but also decreased bone strength. In osteoporosis, bone damage faster than the improvements made by the body. Osteoporosis is often called a bone loss.
Osteoporosis risk factors that facilitate:
1. Nutrient intake is not balanced especially the less calcium and vitamin D
2. The aging process
3. Heredity
Prevention of osteoporosis since the early done in various ways, including:
1. Nutrient intake associated with bone formation such as calcium, vitamin D
2. Regular physical activity is essential for bone formation
Bone hardness everyone will gradually decrease after entering the age of 40 years. In women, menopause accelerate bone loss, especially if they have thin bones and small, red or blond hair, or skin with freckles, descendants of Northern Europe, or Asia or never had children. Smoking, stay alive, drinking corticosteroids, and consuming foods that contain little calcium also increases the risk of this thinning. Makin early menopause, the higher your risk.
Healthy Lifestyle for preventing osteoporosis are:
* Eat foods with balanced nutrition to meet nutritional needs with elements rich in fiber, low fat, and rich in calcium (1000 -1500 mg per day). Make sure your diet contains 1000 milligrams of calcium per day (if you pre-menopausal) or 1500 milligrams per day (if you are post-menopausal).
* Reduce the sodium, salt, red meat, and pickled foods
* Begin a regular program, maintain body weight exercises such as walking, jogging, biking or aerobics is not influenced or low pegaruhnya
* Avoid excessive drinking coffee because it can remove excessive calcium, reduce too soft / soft drinks as they may inhibit calcium absorption
* Avoid alcoholic beverages and cigarettes because it can absorb the calcium in the body's reserves.
* Exposure to the sun (in the morning and afternoon before sunset) helps the formation of vitamin D
Ask your doctor about estrogen replacement therapy can prevent osteoporosis and the side effects of menopause other.
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