Tips for Fulfilling Calcium and Vitamin D Needs to Prevent Osteoporosis: Okezone Lifestyle

Elderly over the age of 50 years are very susceptible to osteoporosis. If left untreated, this condition will make the bones more brittle so they can easily break and fracture.

However, this condition can actually be anticipated by fulfilling the need for proper nutritional intake from an early age.

Chairman of PB. PEROSI, DR. dr. Fiastuti Witjaksono, MKM, MS, Sp.GK-K said, osteoporosis is a disease of the bones in which bone density and quality is reduced or brittle and at risk of fracture.

He said, the risk of osteoporosis is greater in women than men because at menopause women no longer produce the hormone estrogen.

Of course, the risk of osteoporosis can be prevented by consuming several daily nutritional needs that contain lots of calcium and vitamin D. Dr. Fiastuti also shares ways to get calcium and vitamin intake for bone health.

“If there is enough calcium from food. For example milk, yogurt and cheese. Other calcium intake can be from fish eaten with bones such as anchovies or presto milkfish, sardines and others. It can also be obtained from nuts such as tofu, tempeh is also good, “he continued.

However, dr. Fiastuti said the source of vitamin D from food is not many, and is only found in foods such as salmon and mushrooms. But a person can get vitamin D for free from sun exposure.

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“10 and 2 o’clock in the afternoon is the time to get vitamin D from the sun but the risk of skin cancer. So it’s better to bask at 10 am for 15 minutes. Sunbathing is enough just 3 times a week, “he finished.

(DRM)

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