besides as a skeleton, bone also protects the organs inside the body. Because our bones are so important for our bodies, so we must treat the bone as good as possible.
Therefore, we must know how to treat properly and avoid bone damage early. Indeed, our bones and all organs will decrease in function when we are getting older. But we can prevent or slow down the function decrease by treating and avoiding triggers damage to the bones.
Bone mass formation occurs in three decades. So the formation of bone mass is getting a peak at the age of thirty years. There is still the formation of new bone mass above the age of thirty years but not balanced by a broken bone mass or bone mass that must be replaced. If before the age of thirty years we have gathered a lot of bone mass, the smaller opportunity to get osteoporosis or bone loss.
Therefore, we must know how to treat properly and avoid bone damage early. Indeed, our bones and all organs will decrease in function when we are getting older. But we can prevent or slow down the function decrease by treating and avoiding triggers damage to the bones.
Bone mass formation occurs in three decades. So the formation of bone mass is getting a peak at the age of thirty years. There is still the formation of new bone mass above the age of thirty years but not balanced by a broken bone mass or bone mass that must be replaced. If before the age of thirty years we have gathered a lot of bone mass, the smaller opportunity to get osteoporosis or bone loss.
Women who have entered menopause would be faster to have osteoporosis. Because the production of estrogen is reducing. And the men of low testosterone hormone production are also susceptible to osteoporosis.
This following points to note in terms of treatment of our bones.
1. Exercise.
As with any muscle, if we practice it regularly so your muscles can grow bigger and stronger. Likewise with our bones. Exercise is good for our bones is related to the load. So we must move against gravity. Examples of this sport is weight lifting or fitness, walk, run, rock climbing, martial arts and others. Ade Rai as an international bodybuilding athletes from Indonesia said that fitness is a good sport in the formation of bone mass and prevent us from osteoporosis. There are sports that are less effective in the formation of bone mass. Such as cycling and swimming is very good for cardiovascular health and strengthen our muscles but less effective in the formation of bone mass. But for the age of forty above should consult with your doctor about what exercise is suitable with the condition of the person concerned.
2. Consumption of foods that contain lots of calcium.
Examples of foods that contain lots of calcium are milk, almonds, soybeans, sardines and broccoli.
3. Consumption of vitamin D.
Examples of foods containing vitamin D are fish tuna, sardines, egg whites, and milk.
4. Avoid smoking and drink excessive alcohol.
Literature:
1. Website: http://www.bones.nih.gov
(NIH Osteoporosis and Related Bone Diseases ~ National Resource Center)
2. Magazine : Sehat, 13-19 May 2011 edition
No comments:
Post a Comment