Tips for Healthy Living Strong Bones
Bone disorders are one of the problems that often interfere with activity, especially in the elderly. To avoid this, there are various bone health tips.
The possibility of bone loss or osteoporosis is greater in women than in men. However, there are various ways to reduce the risk of osteoporosis, including adoption of a diet with proper nutrition followed by regular and proper exercise.
Two essential nutrients for strong bones
At first glance, it appears as a hard and permanent organ, but in reality, bone is a living tissue with blood vessels, nerves, and bone marrow. As living tissue, bones regularly improve their condition. Disturbances in the process of bone repair and growth, even the smallest, will increase the risk of fractures during daily activities.
There are two main nutrients that are very important for bone strength. These two nutrients are:
You should also know that calcium intake for adults under the age of 50 is usually 1,000 milligrams per day, while vitamin D requires around 200 IU. However, from the age of 50, intake should be increased to 1,200 mg of calcium and 400 to 600 IU of vitamin D per day.
By filling these two nutrients with enough, your bones will become strong, so they can prevent osteoporosis.
Types of foods recommended
Some calcium-rich foods are part of tips on healthy living to strengthen bones, including milk, cheese, nuts, tofu and green vegetables. In addition, consumption also involves other fortified foods, such as fortified flour breads, etc.
Foods that are rich in vitamin D include eggs, fortified cereals and many types of fish (for example salmon, sardines, and mackerel). Besides food, vitamin D can also be formed in the body using sunlight.
Strong bones support sports
Bone formation usually continues until the age of 20 years. After age 35, parallel to the aging process, bone mass will decrease. However, with regular physical activity, bone loss can be slowed.
This requires physical activity or exercise to strengthen muscles and exercise with weights. In weight training, legs are needed to support body weight, so the bones work harder and make them stronger. Some suggested sports are walking, running or dancing. Muscle building exercises are also needed to stimulate the tendons and bones to strengthen them.
But if you have a high risk factor for fractures, avoid strenuous activities such as jumping, running, bending and swinging your hips. For example, golf, tennis, bowling, sit-ups, and extreme yoga movements.
Apply some healthy living tips on strong bones above to prevent bone loss and various other diseases. If necessary, consult a doctor for a more complete explanation.
The possibility of bone loss or osteoporosis is greater in women than in men. However, there are various ways to reduce the risk of osteoporosis, including adoption of a diet with proper nutrition followed by regular and proper exercise.
At first glance, it appears as a hard and permanent organ, but in reality, bone is a living tissue with blood vessels, nerves, and bone marrow. As living tissue, bones regularly improve their condition. Disturbances in the process of bone repair and growth, even the smallest, will increase the risk of fractures during daily activities.
There are two main nutrients that are very important for bone strength. These two nutrients are:
- calcium
- Vitamin D
You should also know that calcium intake for adults under the age of 50 is usually 1,000 milligrams per day, while vitamin D requires around 200 IU. However, from the age of 50, intake should be increased to 1,200 mg of calcium and 400 to 600 IU of vitamin D per day.
By filling these two nutrients with enough, your bones will become strong, so they can prevent osteoporosis.
Types of foods recommended
Some calcium-rich foods are part of tips on healthy living to strengthen bones, including milk, cheese, nuts, tofu and green vegetables. In addition, consumption also involves other fortified foods, such as fortified flour breads, etc.
Foods that are rich in vitamin D include eggs, fortified cereals and many types of fish (for example salmon, sardines, and mackerel). Besides food, vitamin D can also be formed in the body using sunlight.
Strong bones support sports
Bone formation usually continues until the age of 20 years. After age 35, parallel to the aging process, bone mass will decrease. However, with regular physical activity, bone loss can be slowed.
This requires physical activity or exercise to strengthen muscles and exercise with weights. In weight training, legs are needed to support body weight, so the bones work harder and make them stronger. Some suggested sports are walking, running or dancing. Muscle building exercises are also needed to stimulate the tendons and bones to strengthen them.
But if you have a high risk factor for fractures, avoid strenuous activities such as jumping, running, bending and swinging your hips. For example, golf, tennis, bowling, sit-ups, and extreme yoga movements.
Apply some healthy living tips on strong bones above to prevent bone loss and various other diseases. If necessary, consult a doctor for a more complete explanation.
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