Bone problems become one of the health problems that are often ignored. One such bone problem is osteoporosis. You may have heard this osteoporosis often, many people may ignore this bone problem. But if not prevented when young age may be osteoporosis can be a serious health problem later on.
Osteoporosis is a condition that causes the bone to lose its density and then the bones become brittle. If a person has osteoporosis, the bone is very susceptible to fracture. Osteoporosis can also cause chronic pain even in the worst of a person’s death. Here’s how to prevent osteoporosis
1.) Vitamin D and Calcium can Prevent Osteoporosis
One of the important nutrients needed by bones is calcium. Calcium plays an important role in bone strength. Besides vitamin D is also important that is useful to help the body. In absorbing calcium from foods that have been consumed by the body. According to the journal National Institutes of Health, supposedly in adults the consumption of vitamin D 600 UI and calcium 1000 to 1200 milligrams per day.
2.) Doing Sports
Exercise is one of the most important factors for the health of the body including your bone health. One sport that can strengthen the bone is a weightlifting exercise. Sports Lifting weights will help the bones in adaptation to your body weight, in addition to doing weight lifting can also make the cells in the muscles of the body becomes solid. This exercise if done at a young time on a regular basis can prevent someone from the bone in old age later.
3.) Get the Sun Rays of the Morning
The next way you can do to prevent osteoporosis naturally is to get enough sunlight in the morning. If your skin is exposed to morning light. The skin will produce vitamin D which furthermore beneficial to your body health. However, how much the body should get sunlight is still a debate, this caused if too much sun that interacts directly with the skin can be the cause of the emergence of skin cancer.
4.) Apply Healthy Bone-Healthy Diet
We recommend that everyone should meet their daily nutritional needs well, some of them consume foods that contain calcium and protein, but do not forget to always eat vegetables and fruits. Note also intake of vitamin D is enough.
5.) Eliminate Unhealthy Habits
Everyone should stay away from things that are not healthy like smoking. Maintaining ideal weight, because too thin is not good for the bone, this is because the bones will be more susceptible to the loss.
6.) Identify Risk Factors
Anyone who wants to avoid the risk of osteoporosis should know and study osteoporosis. Some common risk factors that occur menopause that occurred at the age that is too early ie 45 years down. In addition, the use of glucocorticoids drugs or rheumatic diseases.
7.)Check Bone Density
By the time a person reaches menopause, you should visit your doctor regularly to do a bone examination and detect possible fractures occurring in the bone. People who have been diagnosed with bone loss are advised to do the treatment. Well as suggested by the examining physician.