Reduced bone mass and bone tissue microarchitecture
changes are the signs of osteoporosis. Osteoporosis
is not just a reduction in bone density but also a decrease in bone strength. In osteoporosis the bone damage more
rapidly than improvements made by the body. Osteoporosis
is often referred to as bone loss. The
bones are often fractured / broken as follows: spinal vertebrae, pelvis, leg
and ankle forearm. Human bones
which number around 200 pieces have functions that are vital for the body. In
general, human bones are divided over 85% of cortical bone (dense bone) and 15%
trabecular bone (the bone is rarely / sponge). Both types are made of bone minerals,
especially calcium, which forms its mass density. Therefore, calcium-deficient bone mass
is reduced. Such a condition
known as osteoporosis.
Nutrient intake is not balanced especially lacking in
calcium and vitamin D, the aging process and hereditary factors are risk
factors that facilitate Osteoporosis. Then,
how can we overcome so that we do not quickly affected by osteoporosis? There are several ways since the early
prevention of osteoporosis. Prevention
osteoporosis would be better for you than cure.
The first step, consumption of balanced diet that meets
nutritional needs with elements rich in fiber, low fat, and rich in calcium
(1000 -1500 mg per day). Make
sure your diet contains 1000 milligrams of calcium per day (if you're
pre-menopausal) or 1500 milligrams per day (if you are post-menopausal). Avoid supplements derived from dolomite
or bone meal, however, the dietary intake of calcium should not exceed 1500
milligrams of calcium per day.
Then, if you want to keep bones dense and not
susceptible to Osteoporosis, doing exercise
regularly. Exercise can increase bone mineral density, which reflects strong
bones. Bone density is determined
by the levels of calcium and vitamin D. Therefore
everyone needs calcium and vitamins in sufficient quantities to reduce the risk
of osteoporosis and bone loss.
The last, avoid the risk factors for osteoporosis. The things that include, among other
risk factors, smoking, excessive consumption of coffee, soft drinks, alcoholic
beverages, and others.
Keywords: osteoporosis, prevent osteoporosis, Prevention osteoporosis.
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Ditulis oleh:
Nasrudin Latif, S.Pd, M.Pd.I -
