OSTEOPOROSIS

Osteoporosis is one disease that afflicts bone due to decreased bone mass and density. As a result of osteoporosis are the bones become brittle and break easily due to reduced bone density. Bone itself is one important part of our body. Bone is the framework that supports our body so we can move. You can imagine if this body supports the fragile, brittle and easily broken, the result is pain in the bones, moving disturbance even cause paralysis and permanent disability. Here are some suggestions that you can apply to porous bone disease did not experience this.

Calcium

Calcium is an element of bone and teeth formation. So, for bone density that is sustainable, it is important to eat lots of calcium found in milk. Unfortunately, with age, the ability to absorb calcium is reduced. So, you should familiarize yourself or your child to drink milk every day from an early age. Osteoporosis is the lack of calcium intake at a young age.

Young people, often they think no longer need to consume dairy foods that are considered as a small child. Or because it thinks the bone can not grow anymore so they are reluctant to drink milk. Indeed, in general, the bones stop growing at age 16-18 years, but that does not mean we no longer need to pay attention to bone health, because the function of bone is very important for the body.

Calcium is needed for each person is different, depending on weight and activity. In pregnant and lactating mothers, who need more calcium. The following table will explain the amount of calcium needed by age. Calcium not only found in milk, other foods such as fish, bone soup, green vegetables such as spinach and beans are one source of calcium. Because calcium can not be reproduced our bodies, it is important to drink milk and consume foods that contain calcium.

Vitamin D

In order for calcium derived from milk and food can be absorbed completely, need vitamin D. It would be unfortunate, if we consume lots of foods that contain calcium, but can not be absorbed properly, so that eventually the body takes calcium from the bone. As a result, bones become brittle. To get vitamin D is actually not difficult. Sunlight in the morning (between 6:00 to 9:00) and afternoon (after 16.00) is one source of vitamin D. In the skin layer of our body there are actually non-activated vitamins D with exposure to sunlight and vitamin D may be active and useful to the body. Apart from the sun, vitamin D also can be obtained from foods such as fish (e.g. salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.

Sports

Consuming calcium is important to exercise regularly to strengthen bones and increase bone density. Just like muscles, bones also need to be trained to make strong bones. Sports that can be done to train the bone is to do a sport that provides compression force on force, weak bones and twist styles. The style can stimulate bone growth so that the bones become healthier. You can try it with cycling, jogging, walking or up and down stairs. In addition to calcium intake, vitamin D and exercise would be better if you try to live healthier by quitting smoking. Cigarettes, coffee, alcohol, tea and cola can inhibit calcium absorption. Instead, eat nutritious food that meets the 4 healthy 5 perfect.