Prevent osteoporosis with calcium and regular exercise

Tuesday, February 5th 2013. | Health

Prevent osteoporosis with calcium and regular exercise – dmatxi.com. Osteoporosis is a disease that afflicts one due to reduced bone mass and bone density. As a result of osteoporosis are the bones become brittle and break easily due to reduced bone density.

Bone itself is one important part of our body. Bone is the framework that supports our body so we can move. Imagined when the bone is fragile, brittle and easily broken, resulting in bone pain, impaired to move even cause paralysis and permanent disability.

Prevent osteoporosis with calcium, prevent osteoporosis with regular exercise, what is osteoporosis

Prevent osteoporosis with calcium

Calcium is an element of bone and teeth. So, in order to keep awake bone density, it is important to consume a lot of calcium contained in milk. Unfortunately, as we get older, the body’s ability to absorb calcium decreases. Therefore, you should familiarize yourself or your children to drink milk every day from an early age. Because the cause of osteoporosis is the lack of calcium intake at a young age.

Prevent osteoporosis with regular exercise, especially for women who had entered menopause

In addition to calcium, it is important to do regular exercise to strengthen bones and increase bone density. Just like muscles, bones also need to be trained in order to create strong bones.

Sports that can be done to train the bone is by doing exercises that provide compressive force to the bone, loose style and style twist. Styles that can stimulate bone growth into healthy bone. You can try it with biking, jogging, or walking up and down stairs.

In addition to calcium, vitamin D and exercise, it would be better if you try to live a healthy life by stopping smoking. Cigarettes, coffee, tea, and cola may inhibit calcium absorption. Instead, eat nutritious foods and healthy.

In fact, the risk of osteoporosis will increase when women experience menopause. But do not worry, there are various ways to keep your bones healthy and strong, so avoid osteoporosis. One of them with bone train.

  • Walking; Walking is one of the easiest type of exercise performed, can be done anywhere, requires no special equipment and cheap. By walking for 30 minutes every day, will help strengthen bones, especially the hips, the most vulnerable part of the bone if you fall.
  • Weight lifting; Exercise weight lifting 2 to 3 times per week can help solidify the back bone. This exercise can be done in a gym with a special trainer, as well as at home. If you do not have any special equipment, you can use simple tools, for example, with bottled mineral water.
  • Yoga; Yoga can help relax your back feels stiff limbs, to improve blood pressure and some Yoga positions are also good for maintaining bone health.
  • Bike; The exercises above are not only good for bone health, but also gives so many other benefits, such as, increase fitness, strengthen joints and improve sleep quality. In addition, do not forget to eat fresh and healthy foods, especially those containing a lot of calcium and vitamin D.

Bone health is often neglected, because we feel pain when the bones are fragile or when the otherwise brittle bones. The process of taking calcium from the bones is often called the silent disease because it occurs without signs or symptoms. So, continue to pay attention to your bone health, avoid osteoporosis, in order to continue to smoothly work into old age.

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