Consult with your doctor about how to reduce the risk of osteoporosis. Then follow the 10 steps to start maintaining a healthy tulang.Berikut 10 steps to keep bones to stay healthy. good luck .....
1. Know the risk factors
Because naturally have a lower bone mass and smaller bones, women have a higher risk of osteoporosis than men.
According to the National Osteoporosis Foundation (NOF), approximately 5-7 years after menopause, women can lose up to 20 percent of bone density due to decreased estrogen.
"If it had been aged 45 years or older, skinny, tall or a smoker, then have an increased risk of developing osteoporosis. Other risk factors include excessive alcohol drinking, not exercising, have eating disorders, and not getting enough calcium," said Carlos Isales, MD, professor of orthopedic surgery at the Georgia Health Sciences University, Augusta.
2. Figuring out the family history
If one parent has a history of osteoporosis or have experienced a rift in the hip bone, then tell the doctor during consultation. More than 50 percent of osteoporosis cases are genetic.
3. conduct the examination
Because osteoporosis is a silent disease, it will not know when to have it except for the circumstances of the testing, or have had fractures. If you have risk factors, ask your doctor checks for the condition of osteopenia.
Osteopenia is a condition of low bone density, and the condition is a precondition before osteoporosis.
4. Perform bone density tests on the same machine each time
"The bone density test can vary from machine to machine, so whenever possible a bone density test should be performed in the same location each time, also with the same engine, to ensure uniform results," said Nathan Wei, MD, a rheumatologist in Frederick , Maryland.
5. Get enough calcium and vitamin D
The body loses calcium every day through sweat and urine and therefore need to replace it every day because our bodies can not make it alone.
Vitamin D is also important, because it increases the body's absorption of calcium. Experts recommend that adults under the age of 50 years to get 1,000 mg of calcium every day with 400-800 IU of vitamin D.
If older than 50 years, should ensure adequate intake of 1,200 mg of calcium every day with 800 to 1.000 IU of vitamin D. While the best body to absorb calcium from food, but not always easy to meet calcium and vitamin D from diet alone.
6. Focus on foods that can build bone density
To try and meet the goals of nutrition through food, with the goal of 3 servings of calcium each day, including at least 1 ˝ cups 2 cups of fruit and vegetables. Sources of calcium, like milk, yogurt, and cheese, are the best foods to bone.
In addition, it can also eat foods fortified with calcium, a case of juice and breakfast cereals, sardines, canned salmon, almonds, and leafy green vegetables.
7. Notice of drugs consumed
Certain medications increase the risk of fracture, so you should tell your doctor what drugs are often consumed. Including long-term use of steroids and anti-seizure drugs. Ask your doctor whether bone-building drugs can help block the damaging effects of other drugs.
8. Physical activity
A Swedish study revealed that women over 50 who regularly participate in activities such as walking the dog suffered fewer hip fractures than women who are less active.
"Any movement that puts pressure on the spine the hips and other bones may help to stay healthy and strong," said Dr. Gottfried.
9. Stretching to stay flexible
"Every time I feel stiff, it took 5 minutes to stretch," said Dr. Wei.
10. Doing regular exercise
Sport with mild to moderate levels as often as possible. Experts recommend doing aerobic activity four days a week, plus training for 15-20 minutes every day.
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