8 Tips to Strengthen Bones and Reduce the Risk of Osteoporosis
Characterized by increasingly weak and brittle bones , such as osteoporosis and osteopenia predecessor has affected many people in the world . In the United States , 44 million people have osteoporosis and causes more than 2 million of them suffered fractures each year , according to the American Academy of Orthopaedic Surgeons ( AAOS ) . Fortunately , there are many things you can do to keep your bones strong and moreover reduce the risk of osteoporosis . It's never too early to start ..Some ways of keeping bones strong and reduce the risk of osteoporosis
1 . Starting from the youngReach peak bone density when you 're in your 20s . Since then , your task is to keep the level up to get the calcium and vitamin D are sufficient to offset the sport and then think about next steps .2 . Bone mineral density testOsteoporosis is often called the ' silent disease ' because you would not know that clearly , starting from the outer symptoms until a fracture , and of course this is not a sign that you are waiting . Bone mineral density test ( BMD = Bone Mineral Density ) can tell how strong your bones . Your doctor may combine the results of this test with other risk factors such as age and gender will be aimed at determining the risk of fracture in the next 10 years . For this test problem , please consult your doctor .
3 . Drinking milk and fill the intake of vitamin DMilk is rich in calcium which is good for bone health , while vitamin D may help the body to absorb calcium . Vitamin D can help improve and accelerate bone formation and strengthen the muscles of the body . This can reduce the risk of bone fracture or brittle . Meet the needs of as many as 1,200 mg of calcium a day , about four glasses of nonfat milk ( non - fat ) or three cups of nonfat yogurt , and also fill 1,000 IU of vitamin D. This recommendation is based on the National Osteoporosis Foundation ( NOF ) . If you do not like dairy products , as an alternative you can drink orange juice that is fortified vitamin D and calcium . In addition , you can also eat almonds , soy , and supplements . ( See also » Food or drinks that contain calcium besides milk )
4 . Avoid smokingSmoking can accelerate bone loss . Women who smoke have lower levels of estrogen and tend to undergo menopause sooner so it can accelerate bone loss . Also, avoid yourself from alcohol . Alcohol can interfere with the body's ability to absorb calcium and slow the formation of new bone .
5 . Limit intake of meatCalcium and phosphorus can assist the body in digesting animal protein . Eating too much red meat can drain the resources of the bone . On the other hand , lack of protein can inhibit the absorption of calcium . The solution is to limit intake of animal protein is not more than two times every day and eat smaller portions .
6 . Learn about family historyGenes determine a lot of factors that affect the overall health of your bones , including the size and bone mass , particularly in women when entering menopause . In addition , genes can also affect how well your body to absorb vitamin D and calcium . By knowing the medical history of the family ( father and mother ) includes your bones , you can take steps as early as possible , including the initial inspection and the use of drugs .
7 . Reduce sodium intakeToo much sodium ( sodium ) can cause the release of calcium from bone and are excreted in your urine . To keep more calcium in your bones , eat foods low in sodium and avoid processed foods that contain a lot of salt or .
8 . Stay activeSports such as running , tennis , and basketball can help strengthen bones if done in moderation . In addition, exercise or physical activity can strengthen the muscles ( like lifting weights ) can also help strengthen bones . However, if the sport is considered at risk , try something more simple like walking fast on a regular basis . The important thing is that you have to stay active every day .
Strong muscles and bones will improve balance and coordination body , so that you avoid the risk of falling that can lead to broken bones or brittle bones , which in turn will increase the risk of osteoporosis . Hopefully these few simple tips to keep your bones strong and prevent osteoporosis risk . May be useful .
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