The Real Threat of Osteoporosis

Do not underestimate osteoporosis. Bones more fragile, so easily broken bones. "The low bone density occurs due to several factors, including lack of calcium intake, physical activity, and exposure to sunlight," said Siti Annisa Nuhonni Vice Chairman of Indonesian Osteoporosis Association.

Bone density of men, occurring at the age of 20-29 years, whereas in women, aged 30-39 years. Well, over time, a person's bone density will decrease. In men, the rate of decline (relatively gentle, which occurred at the age of 70 years. Situation is different in women. When experiencing menopause at the age of 40, bone density of women dropped dramatically. According to her, when women enter menopause, hormone estrogen decline and affect bone density. That's why women are more have risk of osteoporosis than men.

Under a microscope, certain section of healthy bone look like a honeycomb. But in bones affected by osteoporosis, the honeycomb spaces become much bigger, making the bone less and weaker. (Picture from: http://e-infopages.com/)

Osteoporosis is a reduction in bone mass due to a change in bone microarchitecture. As a result, bones become thin, brittle and easily broken. Bone microarchitecture consists of networks that strengthen bones, which can only be seen through a microscope. Well, someone with osteoporosis, impaired bone microarchitecture. Properly, bone tissue was full, crowded, and interdependent, but what happened instead thinned so easily broken. Based on its composition, raw material constituent of bone consists of calcium, collagen, and other substances. Unfortunately, calcium is not formed by the body so we need sufficient intake from outside. In people aged 19-50 years, calcium is needed is 1,000 milligrams and 1,200 milligrams for people over 50 years old. In pregnant women, the need for higher calcium, which is 1,500 milligrams.

In order for the body's calcium needs will be fulfilled, there are a number of food sources of calcium that should be chosen, including milk and its derivatives, such as yogurt and cheese; broccoli; know, and tempeh. A notable, of all calcium into the body, the intestines absorb only 50 percent maximum.

Comparisons images between normal bone with osteoporosis. (Picture from: http://e-infopages.com/)

According Nuhonni, this is because the calcium easily make friend with other substances, such as proteins and sodium. Calcium is also easily distracted by the intake of caffeine and substances contained in tea and soft drinks that are not well absorbed by the intestine. By looking at the character of calcium, consuming coffee, tea, and soft drinks should not be excessive. "It also should be avoided are alcohol and cigarettes," she said.

In the absorption of calcium, role of vitamin D3 is needed. This is where the importance of a person's exposure to sunlight. This light will turn vitamin D that is under the skin into vitamin D3. "Exposure to 10 minutes is enough. Soak up the sun at 7:00 to 9:00 morning or 15:00 to 16:00 afternoon," said Nuhonni.

Although women are more susceptible to osteoporosis, men should not be complacent. Therefore, this disease can also attack them. "Comparison of the case between men and women is one in four," said Tjandra Yoga Aditama, Director General of Disease Control and Environmental Health Ministry of Health of the Republic of Indonesia.

Based on data from the World Health Organization (WHO), currently estimated at 200 million people suffer a hip fracture due to osteoporosis in the world. In 2050, the case was predicted more than doubled in women and tripled in men. *** [AMIRULLAH | KORAN TEMPO 4026]

Tips to Avoid Osteoporosis

Women are very vulnerable to osteoporosis. Besides being the formation of muscle mass more slowly than men, the decline in the hormone progesterone during menopause greatly affects the decrease in bone mass. Here are some tips to avoid osteoporosis,

1. Learn about osteoporosis so it can figure out how to prevent it and can early to know the steps to be taken if only been suffering from osteoporosis.
2. Try to achieve maximum bone density prior to age 34 years for bone density will decrease after reaching that age. Therefore, since young is important to "save" the bone density.
3. Do a balanced diet, rich in calcium. Because calcium is one of the bone-forming substances. Calcium-rich foods such as anchovies, broccoli, tofu, and tempeh.
4. Perform physical activity and exercise regularly. Minimal walking briskly for 30 minutes, three times a week.
5. Strive regular menstruation (for women).
6. Enough exposure to the sun about 10 minutes in the morning before 9:00 am and after 16:00 pm.
7. Avoid smoking and excessive alcohol and caffeine.
8. Consume milk and nuts.

Most importantly, from this day to live healthy by eating healthy food.*** [AMIRULLAH | KORAN TEMPO 4026]
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