Know the Various Ways to Maintain Healthy Bones
To have healthy bones, you must take care of your bone health from an early age. Ways to maintain bone health, including maintaining a healthy diet and adopting a healthy lifestyle, including being active.
As we get older, bone density can decrease. That is why you need to maintain bone health at an early stage, to maintain bone density and reduce the risk of osteoporosis in the elderly.
How to maintain bone health
Here are a few simple steps you can take to maintain your bone health:
1. Consume various types of vegetables
To maintain bone health, it is recommended to eat vegetables regularly. Vegetables are rich in vitamin C, which helps produce cells that form bone. In addition, vitamin C also plays an antioxidant role that is able to protect bone cells from damage caused by free radicals.
2. Adequate daily intake of vitamin D
To increase calcium absorption, bone formation and protect bones, the body needs vitamin D. You can meet daily vitamin D needs by consuming foods that contain vitamin D, such as salmon, sardines, fish oil, tuna, oysters, shrimp and egg yolks. and mushrooms.
Apart from food, the body can also form vitamin D through sun exposure. But remember, avoid lying too long in the sun.
3. Exercise regularly
To maintain bone health, exercise is also recommended regularly. By exercising regularly, your muscle strength, coordination and balance can be maintained properly. In addition, your risk of osteoporosis will also be reduced.
4. Stop smoking and drinking alcoholic beverages
To maintain bone health, stop smoking. Indeed, the contents of cigarettes can weaken bones. Also avoid consuming alcoholic drinks because this can increase the risk of osteoporosis.
5. Meet the daily calcium needs
In addition to vitamin D, make sure your daily calcium intake is respected. Lack of calcium will reduce bone density, possibly increasing the risk of fractures.
Daily calcium requirements are determined by age. Adults usually need about 1000 mg of calcium a day. To meet this need, you can consume foods that contain calcium, such as milk, cheese, tofu, spinach, tempeh, broccoli, sardines, salmon, kale and cabbage.
6. Take calcium supplements
In some circumstances, such as disorders of the digestive tract, menopause and low calcium diet. During pregnancy and breastfeeding, you need extra calcium which you can consume regularly to maintain bone health and prevent osteoporosis.
One option is a calcium supplement that contains calcium carbonate. You can take this calcium supplement after or together with food. This can reduce stomach discomfort and help increase calcium absorption in the body. We also recommend that you take it according to the instructions printed on the product packaging.
Some calcium supplements also contain vitamin D and vitamin C. The combination of calcium with these two vitamins will help the body absorb calcium.
Various ways to maintain bone health above you can try to reduce the risk of osteoporosis. But if you have certain medical conditions, you should still consult your doctor so that treatment can be tailored to your condition.
As we get older, bone density can decrease. That is why you need to maintain bone health at an early stage, to maintain bone density and reduce the risk of osteoporosis in the elderly.
Here are a few simple steps you can take to maintain your bone health:
1. Consume various types of vegetables
To maintain bone health, it is recommended to eat vegetables regularly. Vegetables are rich in vitamin C, which helps produce cells that form bone. In addition, vitamin C also plays an antioxidant role that is able to protect bone cells from damage caused by free radicals.
2. Adequate daily intake of vitamin D
To increase calcium absorption, bone formation and protect bones, the body needs vitamin D. You can meet daily vitamin D needs by consuming foods that contain vitamin D, such as salmon, sardines, fish oil, tuna, oysters, shrimp and egg yolks. and mushrooms.
Apart from food, the body can also form vitamin D through sun exposure. But remember, avoid lying too long in the sun.
3. Exercise regularly
To maintain bone health, exercise is also recommended regularly. By exercising regularly, your muscle strength, coordination and balance can be maintained properly. In addition, your risk of osteoporosis will also be reduced.
4. Stop smoking and drinking alcoholic beverages
To maintain bone health, stop smoking. Indeed, the contents of cigarettes can weaken bones. Also avoid consuming alcoholic drinks because this can increase the risk of osteoporosis.
5. Meet the daily calcium needs
In addition to vitamin D, make sure your daily calcium intake is respected. Lack of calcium will reduce bone density, possibly increasing the risk of fractures.
Daily calcium requirements are determined by age. Adults usually need about 1000 mg of calcium a day. To meet this need, you can consume foods that contain calcium, such as milk, cheese, tofu, spinach, tempeh, broccoli, sardines, salmon, kale and cabbage.
6. Take calcium supplements
In some circumstances, such as disorders of the digestive tract, menopause and low calcium diet. During pregnancy and breastfeeding, you need extra calcium which you can consume regularly to maintain bone health and prevent osteoporosis.
One option is a calcium supplement that contains calcium carbonate. You can take this calcium supplement after or together with food. This can reduce stomach discomfort and help increase calcium absorption in the body. We also recommend that you take it according to the instructions printed on the product packaging.
Some calcium supplements also contain vitamin D and vitamin C. The combination of calcium with these two vitamins will help the body absorb calcium.
Various ways to maintain bone health above you can try to reduce the risk of osteoporosis. But if you have certain medical conditions, you should still consult your doctor so that treatment can be tailored to your condition.
0 Response to "Know the Various Ways to Maintain Healthy Bones"
Post a Comment