Osteoporosis is a condition in which the density and quality of the bones are reduced, making it fragile and at risk of fracture.
The incidence rate of osteoporosis in Indonesia remains worrisome. According to data from the International Osteoporosis Foundation, 1 in 3 women and 1 in 5 men aged 50 to 80 Indonesia years are at risk of experiencing osteoporosis. The incidence of osteoporosis fractures is also increasing over the past 30 years.
Again, the severity of osteoporosis is usually not detected and treated immediately because the symptoms are less specific. In fact, the process of recovering fractures due to osteoporosis can take a long time and the cost is large. Osteoporosis potentially causes any permanent disability and complications that led to death.
Prevent osteoporosis Naturally
The prevention efforts of osteoporosis should be done from the beginning, especially before the age of 30, where the density of bone mass reaches its peak. Bone density begins to decrease after that through ages and the sooner it occurs in a postmenopausal woman. Because the hormone estrogen decreased significantly in postmenopausal and makes the bone cells (osteoclasts) destructive working more actively.
The bone health matter must be maintained in such a way that its condition is protected. Ranging from sports, setting the eating pattern, and implementing a healthy lifestyle, here are some ways to prevent osteoporosis that you can apply in everyday life:
Check bone density
An important step before you do prevention is to know how much risk is exposed to osteoporosis. Do a test to find out the density of your bones. What if there is no family member who has a history of such a disease because about 75% of the time the bone is determined by heredity.
Filling the need for calcium
When you lack calcium, the body will remove it from the bone to pengeroposan more. To prevent postmenopausal women, they need to eat 1200 mg of calcium per day, or 200 mg more than women before menopause. This need could cukupi diligently to consume milk, yogurt, low-fat cheese, sardines, or walnuts.
Walnuts also contain proteins that the bone needs. Elderly people who have experienced hip fractures often lack protein and cause more and more porous bone. Beans also have potassium prevents calcium loss through the urine.
Cukupi Vitamin D needs
Vitamin D is used to help the absorption of calcium in the blood vessels. When the body is deficient in vitamin D, the levels of calcium in the blood will decrease and the bone could be weakened. The National Institutes of Health only in the Americas suggested that people under the age of 50 years got 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 sunlight in the morning for 10 to 15 minutes, as much as 3 times a week. While foods rich in vitamin D, such as salmon, cod liver oil, tuna, egg yolks, milk and yogurt.
Avidly eat green leafy vegetables
Not only is it rich in calcium, a lot of green leafy vegetables contain vitamin K, which can increase bone density and reduce the risk of fractures. The study published the journal Osteoporosis International found that a combination of vitamin K1, D3 and calcium can reduce the risk of bone fractures in post-menopausal women 50 years of age up to 20%.
The Mediterranean-style diet that includes olive oil and fish has many recognized benefits. Not only good for the heart, this diet also supposedly can increase bone density. A study shows that of 220 Greek women, who apply have a better Mediterranean diet bone density. Try to replace your cooking oil with olive oil, a consumption of 2 to 3 servings of fish per week, and limiting the consumption of red meat is a maximum of 1 servings per week.
A Tufts University study shows that women who drink a soda 3 times a week for several years have very low bone density than those who rarely drank it.
Allegedly, this is due to the fosforat acid in a soft drink can bind the calcium and prevent it absorbed by the body. Other possibilities, are less drink milk because it has replaced it with soda.
Nicotine and free radicals can damage the cell osteoblasts, a manufacturer of bone in the body. According to the Royal Melbourne Hospital in Australia, smoking also increases the risk of fractures by reducing the effectiveness of estrogen.
Surprisingly, it took only one year for postmenopausal women to increase bone density with quitting as cited in the woman’s health diary.
Limiting alcohol consumption
The spirit can lower its bone health, allegedly due to bone-forming cells against Toksisitasnya. Alcohol is also estimated to be able to reduce the absorption rate of calcium and vitamin D production and interfere with hormones that are important for bone health. If you cannot stop drinking alcohol completely, reduce konsumsinya to 1 or 2 glasses per day.
Exercise at least 30 minutes a day
Adults who exercise at least 30 minutes a day are advised to strengthen the bones and prevent osteoporosis. Exercise free weights can force the body to counteract gravity and stimulate cells to make new bone.
Meanwhile, sports such as aerobics, jogging, jogging, yoga, dancing, swimming, and stair climbing can strengthen the muscles to pull the bone. This type of sport also improves flexibility, coordination and balance so that you don’t fall easily.
However, avoid excessive exercise because it can accelerate the pengeroposan bones. If necessary, follow the osteoporosis of gymnastics which began very fomented. Gymnastics is intended to maintain bone health with the right portions.
Taking osteoporosis medicines if necessary
Medications to strengthen and prevent bone Pengeroposan recommended by some doctors. Especially for women who are at high risk for experiencing osteoporosis or broken bones. But don’t just trust the medicine and continue to apply a consistently healthy lifestyle.
One study in Japan found that older women who consume high amounts of sodium are 4 times more likely to suffer from bone fractures than those who did not. Salt can accelerate the presumed loss of calcium in the body.
The National Osteoporosis Foundation in America never suggests that we avoid foods that contain more than 20% limit rekomentasi daily consumption of salt. Canned and processed foods should also be avoided because it uses a lot of sodium as a preservative.
Limiting coffee consumption
Some research suggests the existence of a link between high consumption of caffeinated coffee with an increased risk of hip fracture in elderly women. Academy of Nutrition and Dietetics never suggested that caffeine consumption is limited to no more than 300 mg per day.
Wise to take any medication
Some suspicious drugs may increase the risk of osteoporosis. including steroid prednisone, cortisone, thyroid hormones, anti-drug convulsions and chemotherapy drugs. Talk to a doctor about the influence of drugs on your bones and how to overcome it.
Stop excessive weight loss
Having eating disorders or the body that is too thin can give you negative effects on your bones. When going to a weight-loss diet, excessive protein intake can be reduced so that bone weakening and the risk of osteoporosis will increase.