Healthy Bones, Free of Osteoporosis

Osteoporosis or bone disease is a disease that afflicts one due to reduced bone massand bone 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 isthe framework that supports our body so we can move. Can be imagined when the supporting body is fragile, brittle and easily broken, resulting in bone pain, impaired tomove even cause paralysis and permanent disability. Here are some suggestions you can apply to not experience this loss of bone disease.Calcium is an element of bone and teeth. So, in order to keep awake bone density, it is important to consume a lot of calcium contained in milk. Unfortunately, as we get older,the ability to absorb calcium decreases. Therefore, you should familiarize yourself or your children to drink milk every day from an early age. Because the cause ofosteoporosis is the lack of calcium intake at a young age.

Young people, often they think no longer need to consume dairy foods are considered as a small child. Or because it thinks the bones 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 do not need to pay attention to bone health, because the function of bone is essential for the body.

Calcium is needed each person differently, depending on body weight and running activity. In pregnant women and lactating mothers, the calcium you need more. The following table describes the amount of calcium needed by age.

Calcium Needs of age

Less than 1 year                   210-270 mg

1 year - 3 years                          500 mg

4 years - 8 years                        800 mg

9 years - 18 years                     1300 mg

19 years - 50 years                   1000 mg

more than 50 years                    1200 mg

Note: One glass of milk contains about 500 mg of calcium. 

Calcium not only found in milk, other foods such as fish, soup bones, green leafy vegetables like spinach and beans are a good source of calcium. Because calcium can not be produced by our bodies, it is important to drink milk and eat foods that contain calcium.

Vitamin D 

In order for calcium derived from dairy and food can be perfectly absorbed, needed vitamin D. It would be very unfortunate, when we consume foods that contain lots of calcium but can not be absorbed properly, so that eventually the body takes calcium on bone. As a result, bones become brittle.To get vitamin D is actually not difficult. Sunlight in the morning (between 06.00 am to 09.00 am) and afternoon (after 16.00) is one source of vitamin D. In the layer of body skin there are actually non active vitamin D with sun exposure and vitamin D can be active and useful to the body.Apart from sunlight, vitamin D can also be obtained from foods such as fish (eg salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.

Sport

In addition to calcium, it is important to do regular exercise to strengthen bones and increase bone density. Just like muscles, bones also need to be trained in order to create strong bones.Sports that can be done to train the bone is by doing exercises that provide compressive force to the bone, loose style and style twist. Styles that can stimulate bone growth into healthy bone. You can try it with biking, jogging, or walking up and down stairs.In addition to calcium, vitamin D and exercise, it would be better if you try to live a healthy life by stopping smoking. Cigarettes, coffee, alcohol, tea and cola can inhibit calcium absorption. Instead, eat nutritious food that meets 4 5 perfectly healthy.

Bone Destructive Habits 

Eliminate habits that can also create disturbed bone growth or bone structure to be damaged. Bad habits are:

• Bending can cause the spinal nerves that pass through pinched, causing pain.

• Wearing high heels for a long time. 

When using it, there stretch the soft tissues around the ankle joint so that it can damage the structure of these soft tissues.

• Carrying a heavy bag. 

Can aggravate the condition of the bones when we have abnormalities in the bone.

• Ring finger. 

Sound of friction due to the soft tissue around the joint of a finger. The process that occurs repeatedly it will cause disruption in the soft tissues.

Bone health is often neglected, because we feel the most pain when the bones are fragile or when the otherwise brittle bones. The process of taking calcium from the bones is often called the silent disease because it occurs without signs or symptoms.So, continue to pay attention to your bone health, avoid osteoporosis, in order to continue to smoothly move into old age.