With age, bone strength and density will decrease. However, there are several ways to maintain healthy bones and maintain their strength. You can do this by living a healthy lifestyle.
The role of bones for the body is very much. Not only for movement, bones also play a role in forming the structure or framework of the body, protecting body organs, and storing calcium.
If you don't take care of your health, your bones will be easily porous so they can't function properly. Bones that are porous and weak are also more likely to fracture or even break, especially when an injury occurs.
Therefore, to keep bones healthy and strong, it is important for you to maintain bone health from an early age.
How to Maintain Bone Health
Here are some ways to maintain bone health that you can easily do:
1. Exercise regularly
The habit of rarely moving or exercising can make muscles and bones weak. Some research says that people who rarely exercise appear more prone to developing bone problems, such as osteoporosis.
Therefore, if you have rarely exercised, from now on try to be more active and exercise regularly to maintain bone density and strength. Some types of exercise that are good for bone density are weight training, jogging, leisure walks, and yoga.
2. Don't skip breakfast
Maybe there are still many people who often skip breakfast. In fact, eating breakfast or breakfast is important so that the body gets the nutrients and energy it needs to carry out daily activities.
To maintain bone health, you can choose a breakfast menu that contains lots of calcium and vitamin D.
The best sources of calcium are milk, cheese, yogurt, soybeans, and fortified cereals. Meanwhile, you can get vitamin D from fish oil and eggs.
Also complete with a balanced nutritious healthy diet by increasing the consumption of fruits and vegetables to maintain bone strength and health.
3. Bask in the morning sun
Morning sunlight is a natural source of vitamin D, which the body needs to help absorb calcium. If you are deficient in vitamin D, you will be more prone to calcium deficiency so that your bones will be more easily porous.
Therefore, try to regularly bask in the morning sun at least 2-3 times a week, to be precise before 9 am for 5-15 minutes.
4. Limiting consumption of alcoholic beverages and not smoking
Unhealthy living habits, such as frequent smoking and consuming alcoholic beverages, have been shown to cause loss of bone density. In addition, these habits can also make the body susceptible to calcium and vitamin D deficiency, so that the bones will be more brittle.
Therefore, to maintain bone health, you are advised to stay away from alcoholic beverages and stop smoking.
5. Taking supplements
Not only eating nutritious foods, you can also meet the intake of calcium and vitamin D by taking supplements to maintain bone health and strength.
This supplement is also good for women who have gone through menopause, because hormonal changes during this period can cause bone tissue to become weaker.
Adults need a calcium intake of 1,000–1,200 milligrams per day, while vitamin D intakes are 15–20 micrograms or about 600–800 IU per day.
To determine the right dose of calcium and vitamin D supplements, you can consult a doctor first.
6. Maintain weight
It is important to maintain an ideal body weight to maintain bone strength and health. Several studies have shown that being overweightoverweight), obesity, or even being underweight also plays a role in increasing the risk of damage and injury to bones.
Therefore, it is recommended that you maintain an ideal body weight to protect bone health.
Some of the tips above you can do to maintain bone health. Consumption of a balanced nutritious diet and a healthy lifestyle are the main keys to maintaining bone strength and density into old age.
To maintain bone health, it is also recommended that you have regular health checks with your doctor. If needed, the doctor will suggest an X-ray examination and bone scan to monitor the condition of your bones.
If you experience certain complaints in the bones, for example bones often feel pain, you should consult a doctor to get the right treatment.
