Saturday, June 2, 2012

Simple Steps to Prevent Osteoporosis

Osteoporosis is not curable, but can be controlled to slow bone loss and increase bone density to prevent fractures and reduce pain. 
- Apply a healthy diet and nutritional balance.
- Get used to drinking milk regularly to keep bones dense.
- Avoid sitting too long while doing a job. If you do not have time to exercise, perform light activities such as stretching or walking on the spot to stretch your muscles.

- Time to exercise even if only briefly, or multiply the other physical activity such as walking.
- Get used to the morning sun exposure - for activating vitamin D (under the skin) to facilitate the absorption of calcium in the body - before at 09.00 and evening after 15:00. When exposed to sunlight, vitamin D is activated and transformed into vitamin D3. Active form of vitamin is useful to the bone.
- Avoid too strict diet. Make sure the intake of calcium and vitamin D remain fulfilled.
- Be aware of several factors that have negative effects on bone including underweight (too thin), eating disorders, weight loss is wrong, and impaired absorption of lactose.
- To be maintained bone density, reduce bad habits such as smoking, excessive salt intake and consume coffee, alcohol and soft drinks.
Meet the needs of the calcium
Sources of vitamin D can be obtained from salmon, mackerel, fish oil, milk, cheese, eggs, margarine. Consumption as well as nuts and green vegetables as a source of calcium. In addition to balanced nutrition, to maintain healthy bones, protein intake is also needed - ranging from 10-15 percent of total calories eaten. Protein deficiency can lead to risk of brittle bones (fractures) and a negative effect on the process of healing from a broken bone.


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