Bone disorders are one of the most common complaints often bother activity, especially in old age. To prevent that from happening, there are various tips for healthy living strong bones can you do.
Women are more likely to have bone loss or osteoporosis than men. However, there are various ways that are considered to reduce the risk of osteoporosis, including implementing a diet containing appropriate nutrients, followed by regular and appropriate exercise.
Two Key NutrientsFor Strong Bones
Although at first glance it appears as a hard and fixed organ, in fact bone is a living tissue that is equipped with blood vessels, nerves and marrow. As living tissue, bone will repair its condition regularly. Disruptions to the process of bone repair and growth, even the smallest ones, will increase the risk of fractures during daily activities.
There are two key nutrients that are very important for strong bones, they are:
- CalciumBone is the main storage place for calcium in the body. The function of calcium is to support the structure of bones and teeth. As you age, your body needs calcium more and more to keep your bones solid and strong.
- Vitamin D
Vitamin D has a maximum role in calcium absorption and supports bone growth. In fact, several studies have shown that vitamin D can help prevent osteoporosis.
You also need to know that the normal intake of calcium for adults up to the age of 50 is 1,000 milligrams per day, while the required vitamin D is around 200 IU. However, after reaching the age of 50 years, the intake should be increased to 1,200 mg of calcium and 400-600 IU of vitamin D per day.
By meeting the needs of these osteoporosis-preventing minerals and vitamins, your bone strength will be maintained, so you are not prone to fractures.
Type-type Recommended Food
There are several calcium-rich foods as part of tips for healthy living strong bones, including milk, cheese, nuts, tofu, and green vegetables. In addition, also consume other foods that have gone through fortification, such as bread from fortified flour and others.
For foods that are high in vitamin D, include eggs, fortified cereals, and certain types of fish (eg salmon, sardines and mackerel). Apart from food, vitamin D can also be formed in the body with the help of sunlight.
Strong Bone Supporting Sports
Bone formation generally continues until the age of 20. After the age of 35 years, along with the aging process, bone mass will decrease. However, with regular physical activity, bone loss can be slowed.
This requires physical activity or sports that focus on strengthening muscles and exercising with weights. In sports with weights, the legs are required to support the weight of the body, so the bones work harder, and make them stronger. Some of the recommended sports are walking, running, or dancing. Muscle strengthening exercises are also needed to stimulate tendons and bones to become stronger.
However, if you have high risk factors for fractures, then you should avoid strenuous activities that involve jumping, running, bending, and twisting the hips. For example golf, tennis, bowling, sit-ups, and extreme yoga moves.
Apply some of the tips for healthy living with strong bones above to avoid porous bones and various other diseases. If necessary, consult a doctor for a more complete explanation.
