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. 

Here are some simple steps to prevent osteoporosis:

- 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.