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He althy and strong bones can not only be obtained by drinking milk. There are various ways to maintain he althy bones and muscles that you can do. This effort needs to be done early so that you can be protected from various bone problems that can arise in the future
There are various functions of bones for the body. In addition to forming posture, bones also function to support body movement, protect body organs, produce blood cells, and store nutrients, namely calcium.
That's the reason why bone he alth and function is important to maintain properly. If the he alth of the bones is disturbed, the bones will be porous, brittle, and break easily.
How to Maintain Bone He alth
There are several ways to maintain bone he alth that you can easily do, namely:
1. Regular exercise
One of the important ways to maintain he althy bones and muscles is to exercise regularly. Several studies state that exercise is good for promoting bone growth, increasing bone density and strength, strengthening joints and muscles, and preventing bone loss.
To get these benefits, you can do various types of exercise, from walking, going up and down stairs, cycling, stretching, swimming, yoga, or lifting weights, for at least 30 minutes every day.
2. Adequate calcium intake
Calcium is the main mineral found in bones. This substance is also one of the main components to compose and form the structure of bone tissue. Therefore, it is important for you to always have sufficient intake every day so that bone he alth is maintained.
The daily requirement of calcium for adults is about 1,000 mg, while for the elderly over 50 years is around 1,200 mg. You can get enough by eating foods high in calcium, such as milk, cheese, yogurt, broccoli, kale, beans, tofu and tempeh, seafood, and fish, including salmon, sardines, and anchovies.
3. Adequate intake of vitamin D
Not only calcium, meeting the needs of vitamin D is also important to maintain he althy bones and form strong bones. This vitamin serves to help the body absorb calcium and prevent bone loss.
The recommended daily intake of vitamin D for adults is about 15 micrograms (500 IU), while for the elderly it is around 20 micrograms (800 IU).
The body can form vitamin D with the help of exposure to sunlight in the morning and evening. Vitamin D can also be obtained from various types of food, such as fish, liver, mushrooms, eggs, fortified cereals, milk, and cheese.
4. Eating nutrient-dense foods
In addition to calcium and vitamin D, supplement your intake of other nutrients that can support bone and muscle he alth, including protein, magnesium, zinc, vitamin C, vitamin K, and omega-3 fatty acids.
These various nutrients also play a role in increasing calcium absorption, encouraging the production of bone tissue-forming cells, protecting bone cells from damage, while maintaining bone density as we age.
So, make it a habit to adopt a balanced nutritious diet every day, for example by eating vegetables, fruits, lean meats, fish, eggs, nuts, and seeds.
5. Taking bone he alth supplements
Food intake alone is sometimes not enough to meet the daily nutritional needs of the body. As a solution, you can take supplements, especially those containing vitamin D and minerals, to complement the lack of nutritional intake so that bone he alth and density are maintained.
In order to get the maximum benefit of bone he alth supplements without side effects, it is better if you consult a doctor first. That way, the doctor can recommend a dose of bone he alth supplements according to your condition and needs.
How to Choose Supplements to Maintain He althy Bones and Muscles
As we age, bone tissue usually becomes thinner, weaker, and brittle, so it may not function properly. The aging process can also increase your risk for various bone problems, including osteoporosis.
This condition is more prone to be experienced by people who lack minerals and vitamin D, rarely move, smoke often, and consume a lot of alcoholic beverages. In order to prevent bone breakdown and slow bone loss, people with this condition are advised to take supplements.
To choose the right bone he alth supplement, you should choose a dietary supplement that contains calcium, magnesium, zinc, and vitamin D. All these nutrients are good for overall bone he alth and density.
If you have certain complaints related to bones or muscles, you should immediately consult a doctor to get the right examination and treatment. The doctor can also suggest the nutrition you need to consume according to your body's condition and needs.