How to Prevent Osteoporosis

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How to Prevent Osteoporosis

I. WHAT IS OSTEOPOROSIS?

Osteoporosis or bone loss is a degenerative disease that can affect anyone, especially those over the age of 70 years. Osteoporosis is divided into 3 types, namely: primary osteoporosis that is often suffered by postmenopausal women or elderly men, secondary osteoporosis that is often caused by certain diseases or poor lifestyle and child osteoporosis called juvenile idiopathic osteoporosis.


II. HOW TO PREVENT  OSTEOPOROSIS

Many ways to prevent osteoporosis put forward by health experts to avoid or delay the occurrence of osteoporosis. Usually, health experts discuss how to prevent osteoporosis with a diet high in calcium both vegetable and animal calcium, regular exercise, drink milk, even some health experts recommend hormone therapy.

All ways to prevent osteoporosis are true, but we often forget one of the biggest factors that trigger the occurrence of osteoporosis, which is inflammation in ourselves. This time we will discuss how to prevent osteoporosis by reducing inflammation of the organs of the body. Inflammation itself will interfere with the body's process of recovering bone mass every day.

Some ways to prevent osteoporosis by reducing inflammation:
  • Expand healthy bacteria in the digestive system by reducing the intake of red meat, multiple drinking yogurts, and especially multiple eating fibers.
  • Expand foods high in alkali, ie fruits, vegetables, lean protein, and high-quality fats (eg olive oil).
  • Avoid all foods that contain gluten because gluten actively destroys bone density.
  • Remove toxins in the body by detoxing, avoiding the consumption of inflammatory foods and increasing drinking water can help this process.
  • Expand foods containing Omega-3, for example, wild salmon, mackerel, and walnuts.
  • Adequate intake of Vitamin D. Vitamin D can be obtained with enough sun, but for those who are always in the house/building, can be replaced with vitamin D3 2000IU supplements.
  • Adequate intake of Vitamin K can be accomplished by eating natto, kimchee.
  • Adequate intake of Magnesium, by eating more spinach, almonds, avocados, and soybeans.


III. WHAT IS THE FOOD PRO INFLAMMATION (causes of inflammation)?
  • All the food is spicy, fried, and burned.
  • White rice, red meat, and derivatives.
  • Food made from starch, cake, sponge, and the like.
  • Foods that contain lots of excess salt or excess sugar.
  • All foods containing artificial sweeteners, preservatives, and flavor enhancers.

IV. WHAT ANTI FOOD INFLAMMATION (anti-inflammatory) IS?
  • A lot of water, it is recommended to drink at least 8 glasses per day.
  • All fruits, except durian and durian.
  • All kinds of vegetables, especially those eaten raw.
  • Chicken skinless chicken meat
  • Meat fish.
You may take pro-inflammatory foods as long as you do not overdo it, and always take calcium supplements, anti-inflammatory supplements, and hormone regulators so that your body's balance is maintained.

V. SUPPLEMENT SUGGESTIONS WHO CAN PREVENT OSTEOPOROSIS?
  • A good calcium supplement.
  • Zinc supplements are good.
  • Vitamin D3 Cholecalciferol (Optional, can be sunbathing 6-10 minutes at 10 am instead of 8/9 am).
  • Asthin B-Ond (Optional, can be by keeping a healthy diet that emphasizes fruit and vegetables).

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