Tips for Maintaining Bone He alth

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Tips for Maintaining Bone He alth
Tips for Maintaining Bone He alth
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With age, bone strength and density will decrease. However, there are ways to keep bones he althy and maintain their strength. You can do this by living a he althy 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 organs, and storing calcium.

Tips for Maintaining Bone He alth - Alodokter

If you don't take care of your he alth, your bones will be easily porous so they can't function properly. Bones that are porous and weak are also easier to crack or even break, especially when an injury occurs.

Therefore, to keep bones he althy and strong, it is important for you to maintain bone he alth from an early age.

How to Maintain Bone He alth

The following are some ways to maintain bone he alth that you can easily do:

1. Exercise regularly

The habit of rarely moving or exercising can make muscles and bones weak. Several studies have shown that people who rarely exercise appear more prone to developing bone problems, such as osteoporosis.

Therefore, if during this time you rarely exercise, 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 weightlifting, rhythmic gymnastics, jogging, walking, 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 he alth, 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 with calcium. Meanwhile, you can get vitamin D from fish oil and eggs.

Complete also with a he althy balanced nutritious diet by increasing the consumption of fruits and vegetables to maintain bone strength and he alth.

3. Bask in the morning sun

The morning sun 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

Unhe althy 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 vulnerable to calcium and vitamin D deficiency, so that the bones will be more fragile.

Therefore, to maintain bone he alth, you are advised to stay away from alcoholic beverages and stop smoking.

5. Taking supplements

Not only eating nutritious food, you can also fulfill your calcium and vitamin D intake by taking supplements to maintain bone he alth 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

The ideal body weight is important to maintain in order to maintain bone strength and he alth. Several studies have shown that being overweight, obese, or underweight also plays a role in increasing the risk of bone damage and injury.

Therefore, it is recommended that you maintain an ideal body weight to protect bone he alth.

Some of the tips above you can do to maintain bone he alth. Consumption of a balanced nutritious diet and a he althy lifestyle are the main keys to maintaining bone strength and density into old age.

To maintain bone he alth, it is also recommended that you have regular he alth checks with your doctor. If needed, the doctor will recommend X-rays and bone scans to monitor the condition of your bones.

If you experience certain complaints in your bones, for example, your bones often feel sore, you should consult a doctor to get the right treatment.

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