How to Prevent Osteoporosis?
In the early stages symptoms of osteoporosis do not provide the real. However, if you feel pain in the back or the bottom may have a high body abridgment, you need to suspect this. Backbone that makes the body weak and vulnerable easy drop will fracture that usually occurs on the neck, hip, spine and wrist around.
Symptoms will be easy to attack, if you rarely exercise, smoking habits and alcohol drinking, body weight below normal or less nutrient, Obesity, antitiroid excessive drug use, consume steroid drugs in long time, experienced menopause more quickly (praecox) and have osteoporosis in the family history.
How to Prevent Osteoporosis?
A powerful way to address osteoporosis is to maximize bone density while still a young age.
Calcium consumes.
Ninety percent of calcium stored in bones and teeth, while the rest scattered in the blood and tissue in the body. Adults need calcium-rich foods that approximately 1000-2000 mg per day. Among them in milk, yoghurt, cheese, salmon and broccoli, one glass of milk contains about 300 mg of calcium.
Sports routine
Sport is very powerful to overcome dilution bones and osteoporosis (porous bones). Do sports regularly such as loading a walking, cycling, jogging, dancing, tennis, badminton or up and down stairs.
For people with osteoporosis have a few things to note when the sport: Avoid carrying loads in front of the body because it could burden the backbone that will cause fracture, avoid stomach muscle exercises, such as Sit - up because it can cause compression and fracture Avoid exercises that involve the spine, such as slouching forward from sitting or standing position.
Bask in the morning sun
Expose the sun at morning between 06.00am - 09.00am, is a source of vitamin D, found at least 10 minutes, with no curtain sun protected clothing and arm length, so that the formation of vitamin D is not obstructed.
Consumption of calcium supplements
If you are exposed to risk of osteoporosis, the doctor will give you calcium tablets. However, calcium can be dangerous in certain conditions, so consult the doctor before consuming a high dose of calcium supplements.
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