Someone who suffer from osteopenia, a condition where a person has a bone mineral density lower than normal. The disease is considered by many physicians to be the pioneer of osteoporosis.
Osteoporosis is defined as diseases of the bone when a decline in bone mass. When viewed more deeply, bone cross-section will look thin, brittle, and easily broken. Bone disease is classified happen silently (silent disease). Usually sufferers do not realize that he was attacked. "In fact, there are some cases, sufferers know after injury, such as broken bones," said Fiastuti on Bonversation Class Anlene event to commemorate the month of osteoporosis who falls in October.
The origin of the disease, is a less healthy lifestyle. Such as unhealthy diet, less active, less weight, unbalanced posture, and use sunscreen that is not right.
"Vitamin D is one of the things needed for bone development. Actually existing under the skin, but need sunlight to activate it," says nutrition specialist from the Faculty of Medicine, University of Indonesia, Fiastuti Witjaksono.
Well, to activate vitamin D, the skin should not always be covered with sunscreen. "At least give the chance of skin exposed to sunlight without sunscreen when the sun is not too hot, at around 08:00 to 10:00 or in the afternoon," said the doctor Fiastuti. Sunbathing habits should be done 10-15 minutes 2-3 times a week. "Osteoporosis can be prevented and treated," he said.
Because prevention is better than cure, it should be known to anyone at risk of developing osteoporosis. According Fiastuti, 70 percent of women aged over 80 years at risk of osteoporosis, whereas in men only 30 per cent. At the age of 50 years, 1 in 5 men have osteoporosis, while for women, 1 in 3 people experiencing this problem. As for the age group 60-70 years, more than 30 percent of women develop osteoporosis.
Maintaining the condition of the bones become imperative especially familiar with peak bone mass density only up to the age of 25-35 years. Along with time and age, bone density growth to be sluggish. But the peak of bone loss occurs at the age of 50 years for women, and 60 years for men. Therefore, maintaining bone health is not limited to children age alone. Milk one of the main sources of calcium should be consumed. "The mass of bone is generally peaked at the age of 30 years. In particular Indonesia, a peak at the age of 34 years," said Fiastuti.
The results of the International Osteoporosis Foundation's research in 14 countries in Asia show, at the age of 35 years, 1 in 3 people in the region at risk of osteoporosis. Even in the age range of 25 years, detected 25 percent of them. Osteoporosis is not just common bone disease. Therefore, the bone is part of the body is straightened and the body shape, so that osteoporosis can be fatal. "From paralysis to death," the doctor said Fiastuti.
There are risk factors for this disease that can not be avoided, but there also could be avoided. As sex, age, family history of osteoporosis, Asian and Caucasian race, small-boned body posture, early menopause, as well as some diseases, such as anorexia and chronic diarrhea.
According to medical rehabilitation specialists Faculty of Medicine, University of Indonesia, Siti Anisa Nuhonni, all while experiencing a fatal risk of bone fractures due to osteoporosis. Especially in the spine, hip, pelvis, bone lever, and wrist.
More than 40 percent of people at risk for osteoporosis at the age of 35 years. According Category Marketing Director of Fonterra Brands Indonesia, Vienno Monintja, analysis of bone density examination conducted institute in Asia shows that Indonesian women have the highest risk level in Asia, namely 25-65 years. Data International Osteoporosis Foundation in 2009 showed, the results of research in 14 Asian countries reflect the low calcium intake of Asians, which is an average only 450 milligrams of 1.300 mg is needed in a day. In the productive age, 19-50 years, required the adequacy of 1.000 mg per day of calcium and vitamin D 200 IU (International Units).
Balanced nutrition is also important for bone development is perfect. Typical bone proteins needed or osteocalcin, and needs must be met 10-15 percent of the daily requirement to prevent malnutrition. But remember, also do not overdo it.
Today's lifestyle can affect bone health, such as lack of exercise habits and physical activity, smoking, alcohol consumption, excessive caffeine, drug use, as well as many in the room, resulting in less exposure to sunlight.
Following a healthy lifestyle to prevent osteoporosis.
The origin of the disease, is a less healthy lifestyle. Such as unhealthy diet, less active, less weight, unbalanced posture, and use sunscreen that is not right.
"Vitamin D is one of the things needed for bone development. Actually existing under the skin, but need sunlight to activate it," says nutrition specialist from the Faculty of Medicine, University of Indonesia, Fiastuti Witjaksono.
Well, to activate vitamin D, the skin should not always be covered with sunscreen. "At least give the chance of skin exposed to sunlight without sunscreen when the sun is not too hot, at around 08:00 to 10:00 or in the afternoon," said the doctor Fiastuti. Sunbathing habits should be done 10-15 minutes 2-3 times a week. "Osteoporosis can be prevented and treated," he said.
Because prevention is better than cure, it should be known to anyone at risk of developing osteoporosis. According Fiastuti, 70 percent of women aged over 80 years at risk of osteoporosis, whereas in men only 30 per cent. At the age of 50 years, 1 in 5 men have osteoporosis, while for women, 1 in 3 people experiencing this problem. As for the age group 60-70 years, more than 30 percent of women develop osteoporosis.
Maintaining the condition of the bones become imperative especially familiar with peak bone mass density only up to the age of 25-35 years. Along with time and age, bone density growth to be sluggish. But the peak of bone loss occurs at the age of 50 years for women, and 60 years for men. Therefore, maintaining bone health is not limited to children age alone. Milk one of the main sources of calcium should be consumed. "The mass of bone is generally peaked at the age of 30 years. In particular Indonesia, a peak at the age of 34 years," said Fiastuti.
The results of the International Osteoporosis Foundation's research in 14 countries in Asia show, at the age of 35 years, 1 in 3 people in the region at risk of osteoporosis. Even in the age range of 25 years, detected 25 percent of them. Osteoporosis is not just common bone disease. Therefore, the bone is part of the body is straightened and the body shape, so that osteoporosis can be fatal. "From paralysis to death," the doctor said Fiastuti.
There are risk factors for this disease that can not be avoided, but there also could be avoided. As sex, age, family history of osteoporosis, Asian and Caucasian race, small-boned body posture, early menopause, as well as some diseases, such as anorexia and chronic diarrhea.
According to medical rehabilitation specialists Faculty of Medicine, University of Indonesia, Siti Anisa Nuhonni, all while experiencing a fatal risk of bone fractures due to osteoporosis. Especially in the spine, hip, pelvis, bone lever, and wrist.
More than 40 percent of people at risk for osteoporosis at the age of 35 years. According Category Marketing Director of Fonterra Brands Indonesia, Vienno Monintja, analysis of bone density examination conducted institute in Asia shows that Indonesian women have the highest risk level in Asia, namely 25-65 years. Data International Osteoporosis Foundation in 2009 showed, the results of research in 14 Asian countries reflect the low calcium intake of Asians, which is an average only 450 milligrams of 1.300 mg is needed in a day. In the productive age, 19-50 years, required the adequacy of 1.000 mg per day of calcium and vitamin D 200 IU (International Units).
Balanced nutrition is also important for bone development is perfect. Typical bone proteins needed or osteocalcin, and needs must be met 10-15 percent of the daily requirement to prevent malnutrition. But remember, also do not overdo it.
Today's lifestyle can affect bone health, such as lack of exercise habits and physical activity, smoking, alcohol consumption, excessive caffeine, drug use, as well as many in the room, resulting in less exposure to sunlight.
Following a healthy lifestyle to prevent osteoporosis.
- Consuming foods with balanced nutrition that meets nutritional needs with elements rich in fiber, low fat, and rich in calcium (1.000 to 1.500 milligrams per day). Make sure your diet contains 1,000 mg of calcium per day (if you're pre-menopausal) or 1.500 mg per day (if you are post-menopausal). Avoid supplements derived from dolomite or bone meal. However, in calcium, do not exceed 1.500 milligrams of calcium per day.
- Reducing sodium, salt, red meat, and salted foods.
- Implement a regular program, namely to maintain body weight exercises, like walking, jogging, cycling, or aerobics or effects that do not affect low.
- Avoid excessive coffee drinking as it can remove excess calcium. Reduce also soft drinks because it can inhibit calcium absorption.
- Do not consume alcoholic beverages and cigarettes because it can absorb the calcium in the body's reserves.
- Diligent bask in the sun that can be done in the morning and afternoon. Sunlight helps the formation of vitamin D are beneficial to bone. ***
[UTAMI WIDOWATI | HP | OSTEOPOROSIS.ORG | KORAN TEMPO 3682]
No comments:
Post a Comment