20 May 2024

Preventing Osteoporosis from a Young Age

This bone-thinning disease can affect anyone, from children to adults. Typically, osteoporosis symptoms develop gradually, making it essential to know how to prevent osteoporosis from a young age.

Here are some ways to prevent osteoporosis that can be practiced daily to keep your bones strong:

1. Exercise Regularly
   The first way to prevent osteoporosis is by exercising regularly. Being active and engaging in regular physical activity can enhance bone density and strength, especially if done consistently from childhood and adolescence.

2. Meet Your Calcium Needs
   Consume calcium-rich foods daily, such as low-fat dairy products, calcium-fortified cereals, soy-based products, almonds, and green leafy vegetables.

3. Get Enough Vitamin D
   You can obtain vitamin D by spending about 10-15 minutes in the sunlight regularly while using sunscreen. Additionally, you can consume foods and drinks rich in vitamin D, such as eggs, milk, cereals, salmon, tuna, and the like. If necessary, you can also take vitamin D supplements as recommended by your doctor.

4. Avoid Bad Habits
   Avoid smoking and consuming alcohol, and limit soda consumption. These are critical steps to building healthy and strong bones. Alcohol can reduce the body's ability to store calcium, while soda can trigger calcium loss, thereby decreasing bone density.

5. Perform Regular Screenings
   You can undergo bone density tests, also known as bone mineral density (BMD) tests, regularly to assess the risk of osteoporosis. This test measures the amount of calcium and other minerals in your bones, particularly the spine, hip, and wrist bones, using X-ray technology.

Reviewed by: dr. Innosensius Ibnu Ishwara, M.K.K.

Source: Siloam Hospital Health Articles

Photo: freepik.com