Free healthy bones oestoporosis

Calcium Consumption

Calcium is the building blocks for bones and teeth. So, that bone density remained awake, it is important to consume a lot of calcium contained in milk. Unfortunately, as we get older, the ability to absorb calcium decreases. So, 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 dairy foods 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 bone stopped 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 bones is very important for the body.

Calcium is needed for each person is different, depending on weight and activity is executed. In pregnant and lactating mothers, who needs more calcium. The following table will explain the amount of calcium is required based on age.
Calcium is not found only 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 reproduced our bodies, it is important to drink milk and consume 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, when we consume foods that contain lots of 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 not difficult. Morning sun (between the hours of 06:00 until 09:00 am) and afternoon (after 16:00 hours) is one source of vitamin D. In the outer layers of our body there are actually non-activated vitamin D with sun exposure and vitamin D may be active and useful to the body.

Apart from direct sunlight, vitamin D also can be obtained from foods such as fish (eg salmon and sardines), egg yolk, liver, milk, cheese and other dairy products.

Sport

In addition to consuming calcium, it is important to perform 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.

Exercise can be done to train the bone is by doing exercise that gives the load of the bone, style sprawl and style twist. The force is able to stimulate bone growth so that the bones become healthier. You can try it with cycling, jogging, or walking up and down stairs.

In addition to consuming calcium, vitamin D and exercise, it would be better if you try to live healthier by stopping smoking. Cigarettes, coffee, alcohol, tea and cola can inhibit calcium absorption. Instead, consume nutritious food that meets four perfectly healthy 5.

Bone-Destructive Habits

Eliminate habits that can also make the disturbed bone growth or make the bone structure becomes damaged. Bad habits are:

* Bowing that can cause nerve that passes through the spine causing back pain pinched.
* Wearing high heels for a long time. When using it, there perenggangan on the soft tissue around the ankle joint so that it can damage the structure of these soft tissues.
* Carry heavy bags. Can aggravate the condition if we have a disorder of bone on bone.
* Ring finger. The sound caused by friction in the soft tissue around the finger joints. This process happens repeatedly this will result in the disruption of soft tissue.

Bone health is often neglected, because generally only feels pain when the bones are fragile or when otherwise porous bones. Calcium from the bone-making process is often called the silent disease because it occurs without signs or symptoms. Then, continue to consider your bone health, avoid osteoporosis, in order to continue smoothly move into old age.