There are three main factors for forming strong bones, namely diet, physical activity and lifestyle. Before you follow some tips for maintaining bone health, recognize the role and workings of bones in the body.
How do bones work in our body?
You might think that bones only function to move the body. In fact, bones have various important functions, such as forming the body structure and protecting the brain, nervous system, and other organs from collisions or injuries. Bone also acts as a place for storing minerals, such as calcium and phosphorus. This mineral keeps our bones strong.
During childhood, we are taught how to form strong bones. As we get older, we learn how to protect bones. Because the bones may be brittle and break easily. Bone injury requires a long healing process and is usually accompanied by severe pain.
Tips for maintaining bone health
Here are some tips that you can try to keep your bones healthy:
Make sure the body gets enough calcium and vitamin D intake
Parents generally always tell children to drink milk to maintain bone strength. In fact, what parents say is true. Milk is a good source of calcium and vitamin D.
The recommended dose for adults (ages 19-50 years) and men (51-70 years) is 1,000 milligrams (mg) of calcium per day. For women (> 50 years) and men (> 70 years), it is recommended to consume 1,200 mg of calcium per day.
Without vitamin D, your body cannot absorb calcium optimally. That is why vitamin D plays an important role for bone health. For adults aged 19-70 years, the recommended dose of vitamin D is 600 international units (IU) per day. Dosage recommendations increase to 800 IU per day for adults over 71 years.
You can find calcium and vitamin D in the following foods:
- Dairy products, milk rich in calcium and vitamin D
- Egg yolk
- Nuts like almonds, white beans
- Broccoli, Castle
- Fish like salmon, tuna, sardines
- Soy products, like tofu.
Exposure to sunlight can provide vitamin D for your body while sunbathing. However, avoid the midday sun and make sure to always protect your skin with sunscreen. When your food intake does not meet the needs of calcium and vitamin D in the body, you can consider additional supplements. Ask your doctor or pharmacist for the right dose of supplements and discuss the risks or reactions of the drug before using it.
Stay involved in physical activity in your daily routine
Rarely active for long periods of time can threaten your bone health. The threat is in the form of the risk of osteoporosis, a condition that causes bones to become brittle due to reduced bone density. Physical activity will not only make your bones healthy, but maintain all of your body's energy. You can do yoga, jogging, and play tennis. Or if you don't have time to exercise, insert a small exercise in your busy life such as climbing stairs or walking when you go to work.
Avoid smoking and consuming alcohol
Smoking can cause various health problems. If you smoke, you are encouraged to stop. Because, smoking can interfere with calcium absorption so that calcium stored in the body is actually wasted. As a result, your bones cannot function properly. In addition, female smokers are more at risk of developing health problems after early menopause than women who don't smoke. Not only cigarettes, alcohol also has a bad influence on your bones. Heavy alcoholics are proven to have a higher risk of osteoporosis.
It is important to know how to maintain bone health. With simple steps, you can ensure bone health and reduce the risk of osteoporosis. If you find signs of a weakened bone, consult your doctor immediately.