Do you know? Bones are an essential part of the body. As the main component of the human skeleton, the function of the bones is substantial. Bones are used not only for movement but also for storing and releasing calcium that the body needs and, most importantly, protecting the organs in the body. That is why it is necessary to maintain good bone health. Bone density also decreases with age, and the risk of osteoporosis also increases. How to avoid this, then? Come check out the complete method in the following discussion.
Nine ways to maintain bone health
Despite being a complex organ, bones contain bone marrow, blood vessels and nerves that need to be kept in good condition. Then how do you maintain bone health?
Cover the daily vitamin D requirement
An adequate supply of vitamin D is required to absorb calcium optimally. Some sources say people aged 19 to 70 need 600 IU of vitamin D daily. From the age of 71, it takes up to 800 IU. Several foods can be a daily source of vitamin D, including:
- Fish like mackerel, sardines and salmon.
- Fortified Cereal.
- Milk powder.
- Vitamin D supplement as directed by a physician.
- Eat vegetables and fruits.
In addition to the vitamin D sources mentioned above, you must consume vegetables and fruits daily. Vegetables and fruits contain vitamin C, which is relatively high. This content can support the production of bone-forming cells and antioxidants to protect bone cells from damage.
Increase consumption of calcium
How to maintain bone health is essential. It is because calcium is one of the nutrients needed to maintain bone health. For adults between the ages of 19 and 50, 1000 mg of calcium per day is required. At the same time, there are differences between men and women for ages 51 and over. Men between the ages of 51 and 70 need 1000 mg/day, while women need more, namely 1200 mg/day. Calcium intake can be obtained from the following foods:
- Milk and processed products such as cheese, yoghurt and others.
- Green dinosaurs like cabbage, broccoli and others.
- Legumes such as soybeans.
- Products derived from soy, such as tofu.
- Fortified flour food ingredients such as bread.
- Soybean juice to which calcium has been added.
- Fish such as salmon and sardines can be eaten on the bone.
Do sports regularly for bones health
Who says exercise isn’t necessary for bone health? Indeed, how to maintain bone health must be done. Choose the type of exercise that suits each body’s preferences and abilities. The exercise suitable for training health and muscle strength is endurance, for example, weight lifting, walking, climbing stairs, jogging and similar sports.
This exercise reduces the risk of decreased bone density. It is because muscle mass is directly proportional to bone strength. The better the muscle mass, the better the bone strength. For the benefits to be maximized, you should be able to exercise regularly for at least 30 minutes each day.
Hold the weight for bones health
Maintaining bone health is also important to maintain an ideal body weight. Several studies show that being overweight, obese or underweight puts you at risk for bone damage.
Control your salt and caffeine consumption
Little is known to maintain bone health. It is necessary to control caffeine and salt consumption. When consumed in excess, these two ingredients can reduce the body’s ability to absorb calcium properly. In addition, drinking too much caffeine will minimize calcium consumption. So if you feel like consuming a lot of salt and caffeine, you need to control it. If necessary, you can also seek advice from a nutritionist to obtain recommendations for daily diet and sports appropriate to your health.
Avoid alcohol and cigarettes for bones health
It’s a well-known fact that cigarettes and alcohol are two things that must be avoided to stay in top shape. Smoking is one thing that can affect bone health. Smoking causes a dramatic decrease in bone density and can even increase the risk of fractures. It is due to the presence of nicotine, which can slow down the process of bone formation.
Meanwhile, excessive alcohol consumption reduces bone mass. It increases the risk of fractures. So if you want healthy bones, you should avoid consuming these two ingredients.
Breakfast every day
Many do not believe that breakfast is an important thing that cannot be missed for good bones. Why? Because eating in the morning is necessary to get nourishment and energy. Choose a breakfast menu high in vitamin D and calcium to be perfect. For example, cheese, yoghurt, soy, eggs, salmon and granola. Don’t forget to add vegetables to your menu.
Do physical therapy bones health
Physical therapy is also a way to maintain bone health. Physical therapy can minimize the occurrence of bone injuries. In addition to preventing serious injuries, physical therapy can also help maintain balance, improve posture, and build muscle strength.
So, you can use the above nine ways to maintain bone health. A healthy lifestyle and a balanced diet are key to healthy bones in old age. Hopefully helpful, yes!