Like other organs of the body, we also need to maintain bone health, because bone development and growth are not always optimal. when you turn 30 years old, that's when the peak growth of bone mass. After that, bone mass will slowly decrease with age. This decreased bone mass will increase the risk of osteoporosis and bones that break easilyeasily.
To maintain bone strength, we often drink milk and supplements. Strong bones contain elements of bone mass which contains intact tissue and minerals. The higher the mineral, the denser and stronger the bones.
Several factors can affect bone health, including: age, weight, amount of calcium consumed, genetics, physical activity or exercise, smoking and drinking alcohol, gender, health conditions, and long-term drug consumption.
Women have a higher risk of developing osteoporosis than men. People who are anorexic or bulimic have an increased chance of developing osteoporosis. The use of corticosteroids tends to have a risk of developing osteoporosis.
Did you know that there is a natural and easy way to maintain bone health? Let's follow this simple description:
1.Stop Smoking and Alcohol
Stop smoking and consuming alcoholic beverages. Active smoking can reduce bone density and alcohol has been shown to interfere with the performance of the body's vital organs, including inhibiting the stomach from absorbing calcium and vitamin D. Alcohol also affects bone and liver health hormones which activate vitamin D so that the osteoporosis process comes more quickly.
2.Consume Calcium-Loaded Foods
Calcium is an important mineral that bones need. Calcium functions to replace old and damaged bone cells with new bone cells. The need for this mineral is different for women and men.
Women aged 19-50 years need calcium intake of 1,000 mg a day and over the age of 50 years need calcium of 1,200 mg a day. Men in the age range of 19-70 years need 1,000 mg of calcium a day and over 70 years of age need 1,200 mg of calcium a day.
The source of calcium can be found in broccoli, almonds, foods derived from milk derivatives, spinach and soybeans.
3.Meet the Needs of Vitamin D
We already know that bones need vitamin D which is useful to help absorb calcium. Calcium plays a role in activating proteins needed in bone growth and development. You can get vitamin D by sunbathing regularly from early morning until 09.00 or by exercising. Don't forget, fill your intake of foods that contain vitamin D, namely fatty fish, liver, and cheese.
4.Do Regular Exercise
Do regular exercise every day according to ability. The easiest exercise is a brisk thirty minute walk every day in the morning sun. You can also climb ten stairs five to six times and do weight training or go to the gym. It can strengthen muscles and bone density.
If you want to have healthy and strong bones, complete it with a balanced food intake according to the needs of the bones and do regular physical exercise and leave things that can damage bone health from now on.