Know the Various Ways to Maintain Healthy Bones

To have healthy bones, you must maintain bone health early. How to keep bones healthy, including by maintaining a healthy diet and adopting a healthy lifestyle, including being active.

As we get older, bone density can decrease. That is why, you need to maintain bone health early, so that bone density is maintained and the risk of osteoporosis in the elderly will be reduced.

How to Maintain Bone Health

The following are some simple steps you can take to maintain bone health:

1. Consuming various types of vegetables

To maintain bone health, you are advised to consume vegetables regularly. Vegetables are rich in vitamin C which functions to help produce bone forming cells. In addition, vitamin C also functions as an antioxidant that can protect bone cells from damage caused by free radicals.

 

2. Adequate daily vitamin D intake

To help calcium absorption, bone formation, and protect bones, the body needs vitamin D. You can meet daily vitamin D needs by consuming foods that contain vitamin D, such as salmon, sardines, fish oil, tuna, oysters, shrimp, egg yolks and mushrooms.

Apart from food, vitamin D can also be formed by the body with the help of sun exposure. But remember, avoid too long basking in the hot sun.

3. Doing regular exercise

To maintain bone health, you are also advised to exercise regularly. By exercising regularly, your muscular strength, coordination, and balance can be maintained properly. In addition, your risk for osteoporosis will also be reduced.

4. Stop smoking and drinking alcoholic beverages

To maintain bone health, stop smoking. This is because the content of cigarettes can cause bones to become brittle. You should also avoid consuming alcoholic beverages, because it can increase the risk of osteoporosis.

 

5. Fulfilling daily calcium needs

In addition to vitamin D, also make sure your daily calcium intake is met properly. Lack of calcium intake will cause a decrease in bone density, can even increase the risk of fractures.

Daily calcium requirements are determined by age. Usually adults need about 1000 mg of calcium per day. To meet these needs, you can eat foods that contain calcium, such as milk, cheese, tofu, spinach, tempeh, broccoli, sardines, salmon, kale, and cabbage.

6. Taking calcium supplements

In some circumstances, such as interference with the digestive tract, menopause, and diet or diet that lacks calcium intake, and during pregnancy, breastfeeding, you need extra calcium that can be consumed regularly to maintain bone health and prevent osteoporosis.

One option is a calcium supplement that contains calcium carbonate. You can take this calcium supplement after or together with food. This can reduce discomfort in the stomach, and help increase calcium absorption in the body. You are also advised to take it according to the instructions printed on the product packaging.

Some calcium supplements also contain vitamin D and vitamin C. The combination of calcium with these two vitamins will help the absorption of calcium by the body.

Various ways to maintain bone health above you can try to reduce the risk of osteoporosis. But if you have certain medical conditions, you should still consult with your doctor so that treatment can be adjusted to your condition.

Source: https://www.alodokter.com/ketahui-ragam-cara-menjaga-tulang-yang-sehat