KOMPAS.com – One way to help prevent osteoporosis can be done by eating the right foods.
Quoted from the International Osteoporosis Foundation, osteoporosis is a disease that makes bones weak and brittle. This disease can increase the risk of bone fractures, even due to a light impact.
Osteoporosis is also a disease that has no symptoms, so it is nicknamed “silence disease”.
If not prevented, someone who has osteoporosis can experience painful, deformed bones and affect the body’s ability to move.
You can find out good food recommendations for preventing osteoporosis through the article below.
Also read: Doctors Explain Nutritious Foods to Prevent Osteoporosis
Foods to prevent osteoporosis
To prevent osteoporosis, you can eat foods that contain lots of vitamins C and K, calcium, magnesium, zinc and protein. Here are some food recommendations that you can try, including:
Oranges, berries, peppers and broccoli
Foods high in vitamin C, such as oranges, berries, bell peppers and broccoli contain many antioxidants which are important for helping prevent bone damage. Vitamin C deficiency can interfere with bone mineral density.
Cheese, chicken, green vegetables
Quoted from Healthline, cheese, chicken and green vegetables contain lots of vitamin K. This nutrient is useful for supporting protein which is directly involved in the formation and maintenance of bones. Vitamin K deficiency can increase the risk of bone fractures.
Also read: Is Milk Effective for Preventing Osteoporosis?
Green leafy vegetables, such as spinach, mustard greens, kale, green cabbage, and okra are good to eat because they are high in calcium. Please note, to prevent osteoporosis, adults are recommended to consume at least 1,000 milligrams of calcium per day. Meanwhile, the elderly need more calcium, or around 1,200 milligrams of calcium per day.
According to the Irish Osteoporosis Society, good fatty fish is one of the foods that needs to be consumed to prevent osteoporosis. Fish such as salmon, mackerel, tuna and sardines are good sources of vitamin D for the body. This vitamin is very important for bone health because it helps the body absorb calcium.
Meat, seafood, poultry and eggs
Protein deficiency can also increase the risk of bone fractures. Protein is important for maintaining and supporting the regeneration of healthy body tissue, including bones. Well, meat, seafood, eggs and poultry are good sources of protein and zinc to consume to prevent osteoporosis.
According to Harvard Health Publishing, tofu is a source of vegetable protein made from soybeans and is good for bone health because it contains calcium. The calcium content in tofu is high, namely 430 mg calcium per serving.
Also read: 3 Types of Exercise to Prevent Osteoporosis
Almonds are a nut high in calcium which is good for bone health, although almonds are also dense in calories. Just half a cup of almonds has 190 mg of calcium. But remember, don’t overeat because this food is high in calories.
Figs contain lots of calcium, magnesium and strontium compounds which play an important role in maintaining strong, healthy bones and preventing osteoporosis. A total of 2 dried figs contain about 65 milligrams of calcium.
Tomatoes, raisins and potatoes
Magnesium is another important nutrient for bone health and preventing osteoporosis. You can get magnesium intake for the body by consuming potatoes, raisins and tomatoes. Especially tomatoes, apart from containing magnesium, this food is also high in potassium which is very important for bone health.
Also read: 8 Causes of Osteoporosis and Risk Factors
Milk and its derivative products
According to the Cleveland Clinic, milk and its derivative products, such as yogurt, cheese and butter, have high calcium content. A cup of milk can add 300 milligrams of calcium.
Apart from the foods above, you can also prevent osteoporosis from an early age in several other ways.
Prevention of osteoporosis apart from food
According to the American Academy of Orthopedic Surgeons and the Ministry of Health, here are several other osteoporosis prevention measures that you can try, including:
Smoking is one of the main factors causing osteoporosis. Cigarettes can affect bone-forming cells, so that bone formation is hampered. In addition, the effects of smoking on women can affect estrogen metabolism and can even cause premature menopause which triggers the risk of osteoporosis.
The next prevention of osteoporosis is to limit alcohol consumption. Please note that excessive and continuous alcohol consumption can make you full and prevent you from eating healthy foods that contribute to strong bones.
Also read: 7 Symptoms of Osteoporosis to Watch Out for
Weight training is important to prevent osteoporosis. This exercise makes the body support itself to fight gravity. This exercise can activate bone cells to strengthen weaker areas and prevent bone loss.
Don’t take steroid medication carelessly
Some steroid drugs such as prednisone, if consumed long-term or in high doses, can increase the risk of osteoporosis. For this reason, avoid taking this medicine carelessly and make sure you only take this medicine as directed or prescribed by a doctor.
Regular exercise will make your body actively move, thereby increasing muscle mass and reducing the risk of bone fractures by 40 percent. To reduce this risk, you can try exercise with light-moderate intensity such as healthy walking, gymnastics, yoga, cycling and swimming.
As is known, vitamin D functions to increase calcium absorption levels in the intestine and regulate calcium levels so that they do not become too low so that bone health is maintained and free from osteoporosis. You need to regularly sunbathe in the morning for at least 15 minutes 2-3 times a week.
Apart from consuming a variety of foods to prevent osteoporosis as described above, also take preventative steps to anticipate bone loss in addition to a healthy diet.
Also read: 7 Symptoms of Osteoporosis to Watch Out for
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2023-10-27 05:01:00
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