JAKARTA – Managing the right diet is the right way to prevent osteoporosis in the future. One of them is to consume calcium with the right amount and dose every day.
“Sufficient vitamin D intake from various sources, such as from foods or beverages, sun exposure, can also be supplemented with supportive supplements,” said clinical nutritionist and clinical exercise physiologist Dr. Putri Shakti, Friday (16/12), quoted from Between.
In addition to paying attention to the daily calcium intake to maintain bone minerals, of course, other daily nutritional intake is also important. The reason is that bone health also needs to be supported by muscle strength and heart health.
“The combination of these nutritional benefits will prevent osteoporosis by maintaining heart health and fighting free radicals,” he explained.
The recommended daily amount of calcium for men and women aged 19 to 50 is 1,000 mg. Men between the ages of 51 and 70 are still advised to consume 1,000 mg of calcium per day. Meanwhile, women between the ages of 51 and 70 are advised to consume 1,200 mg of calcium per day.
Not only calcium, vitamin D and protein also play an important role in helping prevent osteoporosis. Vitamin D is recommended to consume a daily goal of 600 international units (IU) of vitamin D per day for ages 19 to 70, and 800 IU if age 70 and older.
The daily protein intake for adults is generally recommended at 0.75 grams of protein for every 1 kg of body weight.
Additionally, to maintain optimal bone health, you can also choose a nutritional intake that contains olive fruit extract. This is because olives affect levels osteocalcin in the blood it becomes high so it is beneficial for forming healthy bones.
Not only that, the olive fruit extract is enriched with iron, vitamin E and calcium, which also contain natural antioxidant and anti-inflammatory properties. With excellent nutritional content, Olive Fruit Extract has been shown to maintain bone health, bone mineral density, cardiovascular health and scavenge free radicals.
In addition to maintaining a proper diet, bone health can be maintained through regular physical activity. As expressed by Dr. Antonius Andi Kurniawan, SpKO, as a sports medicine specialist, “One of the physical activities that can be done to maintain bone health while maintaining fitness is exercise. Exercise can be done at least 3 to 4 days per week”.
The right kind of exercise to strengthen your bones can be through weight training and resistance training, such as running, dancing, aerobics, rock climbing or tennis.
