Osteoporosis is a bone disease in which the sufferer has weak and easily broken bones. Referred to as “silent disease” because osteoporosis sufferers sometimes do not realize that he has osteoporosis, because of the absence of signs or symptoms before.
Broken bones can cause severe pain and disability, which can make it difficult for you to do your own daily activities, such as walking. Because of the high morbidity associated with fractures, prevention is a priority.
Tips to Prevent Osteoporosis
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You can do the following steps to prevent osteoporosis
1. Doing Exercise Regularly
Exercise is the easiest and cheapest way to prevent osteoporosis. You can do sports like jogging, running, lifting weights, badminton, tennis, or other sports that can help maintain your bone density. The principle of exercise to prevent osteoporosis is flexibility training (flexibility of muscles & joints), also balance training, and avoiding jumping. Do the morning exercise for 30 minutes, 3 to 5 times each week.
2. Balanced nutritional intake
With increasing age and physical activity, children, pregnant and lactating women, and the elderly need more calcium intake. To get calcium intake, we can consume:
- Seafood. Especially stingrays, yellowtail, and anchovies because sea fish are rich in calcium, to get more calcium intake, you can consume milk presto or sardines and their bones.
- Yogurt Although it is a product of milk, the calcium in yogurt is more easily absorbed by the body.
- Soy. Besides containing calcium, soy also contains plant estrogens or phytoestrogens which can help calcium absorption.
- Green vegetable. Green vegetables like broccoli, spinach, kale, and the lettuce not only contain calcium but also contain potassium and vitamin K which prevent the loss of calcium from bones
3. Reduce Caffeine
Limit consumption of coffee because coffee can inhibit the absorption of calcium into the bones.
4. Maintain your weight
If excess body weight means your body will take in more calcium from your bones. You can prevent this by maintaining your ideal body weight by maintaining your diet and exercising regularly.
5. Stop smoking and alcohol
Smoking and alcohol can interfere with bone formation activities Stop smoking and reduce your alcohol consumption to avoid osteoporosis
6. Check bone density periodically
This bone density check can be done to detect whether your bones have calcium deficiency and know the risk of osteoporosis
Here are some criteria that you should do a bone density test:
- Menopausal women
- Men over 80 years (other sources mention 65 years)
- Disease sufferers who get routine corticosteroid therapy
- Patients with peptic ulcers/gastritis who get long-term therapy
7. Hormone replacement therapy
This hormone replacement therapy in addition to reducing the risk of osteoporosis can also reduce the risk of heart disease and stroke.
Prevent osteoporosis from now on, don’t be late. Do sports, adequate calcium intake (may be supplemented if necessary), stop smoking, and alcohol to keep your bones good.
- medical conditions that can reduce testosterone levels, such as prostate cancer treatments, testicular surgery, and mumps;
- hypogonadism, which is a severe deficiency in the primary hormone that signals the process leading to the release of testosterone and other hormones responsible for reproduction;
- hormonal deficiencies, including both testosterone and estrogen, which occur in older men. It is unknown yet what normal estrogen levels are in men.
- never giving birth;
- missing periods for 3 months or longer;
- menopause. Within 5 years after menopause, the risk for fracture increases dramatically.
- surgical removal of ovaries and some others.
- lack of exercise
- being underweight
- lack of sunlight
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