Tips for Healthy Living Strong Bones
Windowofworld.com – Bone disorders are one of the complaints that often interfere with activities, especially in old age. To prevent this from happening, there are various tips for a healthy life with strong bones that you can do.
Women are more likely to experience bone loss or osteoporosis than men. However, there are various ways that are considered to reduce the risk of osteoporosis, including adopting a diet containing appropriate nutrition, followed by regular and appropriate exercise.
Two Key Nutrients For Strong Bones
Although at first glance it appears as a hard and permanent organ, bone is actually a living tissue equipped with blood vessels, nerves and marrow. As living tissue, bones will regularly improve their condition. Interference with the repair and growth process of bones, 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, the two nutrients are:
Bone 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 more and more calcium to keep your bones solid and strong.
2. 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 should also 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 minerals and vitamins that prevent osteoporosis, your bone strength will be maintained, so you are not prone to fractures.
Types of Food Recommended
There are several calcium-rich foods as part of the tips for a healthy life with strong bones, including milk, cheese, nuts, tofu, and green vegetables. In addition, also consume other foods that have gone through fortification, such as bread made from fortified flour and others.
For foods high in vitamin D, include eggs, fortified cereals, and several types of fish (for example salmon, sardines and mackerel). Apart from food, vitamin D can also be formed in the body with the help of sunlight.
Strong Bone Support Sports
Bone formation generally continues into your 20s. 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 down.
For that we need physical activity or sports that focus on strengthening muscles and sports with weights. In sports with weights, the legs are required to support the body’s weight, so the bones work harder, and make them stronger. Some of the recommended sports include walking, running or dancing. Muscle strengthening exercises are also needed to stimulate tendons and bones to become stronger.
However, if you have a high risk factor for fracture, then you should avoid strenuous activities that involve jumping, running, bending, and rotating your hips. For example golf, tennis, bowling, sit-ups, and extreme yoga movements.
Apply some of the tips for healthy living with strong bones above to avoid bone loss and various other diseases. If necessary, consult a doctor for a more complete explanation.