To have healthy bones, you must maintain bone health from an early age. Ways to keep bones healthy include: keep the diet and adopt a healthy lifestyle, including actively moving.
Bones are a major part of the human skeletal system. As you age, bone density can decrease. That is why, you need to maintain bone health from an early age, so that bone density is maintained and the risk of developing osteoporosis in old age will be reduced.
How to Maintain Bone Health
The following are some simple steps you can take to maintain bone health:
1. Consuming bervarious kinds of vegetables
To maintain bone health, you are advised to regularly eat vegetables. Vegetables are rich in vitamin C, which helps in the production of bone-forming cells. In addition, vitamin C also functions as an antioxidant that can protect bone cells from free radical damage.
2. Sufficientdaily intake of vitamin D
To help calcium absorption, bone formation, and protect bones, the body needs vitamin D. You can meet your daily vitamin D needs by eating foods that contain vitamin D, such as salmon, sardines, fish oil, tuna, oysters, shrimp, egg yolks , and mushrooms.
Apart from food, vitamin D can also be formed by the body with the help of sun exposure. But remember, avoid too long sunbathing in the hot sun.
3. Doing regular exercise
To maintain bone health, you are also advised to exercise regularly. By exercising regularly, your muscle strength, coordination, and balance can be maintained properly. In addition, your risk for osteoporosis will also be reduced.
4. Stop smoking and drinkalcoholic beverages
To maintain bone health, stop smoking. This is because the content in cigarettes can cause bones to become brittle. You should also avoid consuming alcoholic beverages, because they can increase the risk of osteoporosis.
5. Sufficient daily calcium needs
In addition to vitamin D, also make sure your daily calcium intake is met properly. Lack of calcium intake will cause a decrease in bone density, and can even increase the risk of fractures.
Daily calcium requirements are determined by age. Usually adults need about 1000 mg of calcium per day. To meet these needs, you can eat foods that contain calcium, such as milk, cheese, tofu, spinach, tempeh, broccoli, sardines, salmon, kale, and cabbage.
6. Consuming ssupplement kcalcium
In some circumstances, such as digestive tract disorders, menopause, and a diet or diet that lacks calcium intake, as well as during pregnancy, breastfeeding, you need additional calcium that can be consumed regularly to maintain bone health and prevent osteoporosis.
One option is a calcium supplement that contains calcium carbonate. You can take this calcium supplement with or with food. This can reduce discomfort in the stomach, and help increase the absorption of calcium in the body. You are also advised to consume it according to the instructions listed 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.
You can try various ways to maintain bone health above to reduce the risk of developing osteoporosis. However, if you have certain medical conditions, you should still consult with your doctor so that the treatment can be adjusted to your condition.