Free Healthy Bones Osteoporosis

Osteoporosis or bone disease is one disease that afflicts due to reduced bone mass and bone density. As a result of osteoporosis are the bones become brittle and break easily due to reduced bone density. The bone itself is one important part of our body. Bone is the framework that supports our body so we can move. Can be imagined when the supporting body is fragile, porous and break easily, resulting in bone pain, impaired to move even cause paralysis and permanent disability. Here are some suggestions that you can apply to not experience this loss of bone disease

Calcium Consumption
Calcium is an element of bone and teeth formation. So, in order to keep awake bone density, it is important to consume a lot of calcium found in milk. Unfortunately, with age, the ability to absorb calcium decreases. Therefore, you should familiarize yourself or your child to drink milk every day from an early age. Because the cause of osteoporosis is the lack of calcium intake at a young age.
Young people, often they think no longer need to consume milk that are considered as a small child. Or because it thinks the bone can not grow anymore so they are reluctant to drink milk. Indeed, in general, the bones stop growing at age 16-18 years, but that does not mean we no longer need to pay attention to bone health, because the function of bone is essential for the body.
Calcium is needed each person differently, depending on weight and activity being undertaken. In pregnant and lactating mothers, the calcium you need more. The following will explain the amount of calcium needed by age.

Age Requirement Calcium
Less than 1 year 210-270 mg
1 year - 3 years 500 mg
4 years - 8 years 800 mg
9 years - 18 years 1300 mg
19 years - 50 years 1000 mg
more than 50 years 1200 mg
Calcium Needs by Age
Note: One glass of milk contains about 500 mg of calcium.

Photo bone if magnified a thousand times it will show the bone density
Calcium is not only found in milk, other foods such as fish, soup bones, green leafy vegetables like spinach and beans are one source of calcium. Because calcium can not be generated our bodies, it is important to drink milk and eat foods that contain calcium.

Vitamin D
In order for calcium derived from milk and food can be absorbed completely, it needs vitamin D. It would be very unfortunate if we consume lots of foods that contain calcium but can not be absorbed properly, so that eventually the body takes calcium on bone. As a result, bones become brittle.
To get vitamin D is actually not difficult. Sunlight in the morning (between 06.00 am to 09.00 am) and afternoon (after 16.00) is one source of vitamin D. In the skin layer of our body there are actually non-active vitamin D with sun exposure and vitamin D may be active and useful to the body.
Apart from sunlight, vitamin D can also be obtained from foods such as fish (eg salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.

Sport
In addition to calcium, it is important to do regular exercise to strengthen bones and increase bone mass density. Just like muscles, bones also need to be trained in order to create strong bones.
Sports that can be done to train the bone is to do a sport that provides compressive force on the bone, loose style and the style twist. The style may stimulate bone growth so that the bones become healthier. You can try it with cycling, jogging, walking or going up and down stairs.
In addition to calcium, vitamin D and exercise, it would be better if you try to live healthier by stopping smoking. Cigarettes, coffee, alcohol, tea, and cola may inhibit calcium absorption. Instead, eat nutritious food that meets 4 5 perfectly healthy.

Bone Destructive Habits
Eliminate habits that can also make the disturbed bone growth or make the bone structure becomes damaged. Bad habits are:
• bending which can cause nerve that passes through the spine pinched, causing pain.
• Wearing high heels for a long time. When using it, there was disruptive to the soft tissue around the ankle joint so that it can damage the structure of these soft tissues.
• Carrying a heavy bag. Can aggravate the condition of the bones when we have abnormalities in the bone.
• Ring finger. The sound caused by friction in the soft tissues around the joints of a finger. The process that occurs repeatedly it will cause disruption in the network software.
Bone health is often neglected, because the pain usually felt when the new bone when the bone is brittle or otherwise porous. The process of taking calcium from the bones is often called the silent disease because it occurs without signs or symptoms. So, continue to consider your bone health, avoid osteoporosis, in order to continue to smoothly move into old age.