Prevent Osteoporosis, This Is How To Maintain Bone Density Since Youth

JAKARTA - As the age of bone density decreases and if it is not maintained it can cause osteoporosis. This is a condition in which the bone becomes weak and fragile, making it more vulnerable to experiencing brokenness.

"Osteoporosis does not appear suddenly. This disease is developing because of unhealthy daily habits," said an orthopedic specialist, Aldico Juniarto Sapardan, in the Sudirman area, Jakarta, written on Saturday, October 25, 2025.

Therefore, it is very important for everyone to adopt a healthy lifestyle to maintain bone density. Although over the age of bone density will decrease, the rate can be slowed down with a healthy lifestyle.

"So the important first step is to evaluate our diet, activity, and lifestyle," he said.

Doctor Aldico recommends eating nutritious foods, especially those with high calcium and vitamin D content. The need for calcium for each person varies, but in general it is 1000 mg per day and in women 1200 mg pregnant.

The calcium intake can be obtained from 4 glasses of full cream milk, 350 grams of cheddar cheese, or 2 kg of broccoli, and must also be accompanied by vitamin D consumption. If you can't eat from food, it is recommended to take supplements.

If the calcium and vitamin D levels are insufficient, the body will take from the bone to make calcium good. Therefore, it is very important for us to always get a daily dose of calcium and vitamin D that is sufficient," he explained.

Apart from food, bone density can also be maintained by doing exercise, especially strength training or strength training. Different from cardio sports that focus on heart fitness, this exercise helps strengthen bone and muscle.

The main thing is stretch, which helps for muscle density and strength, and bone density. For example, not without tools, so use your own body load," continued Doctor Aldico.

Some of the strength training that can be done is push-ups, squats, planks, and lunges. There are also those who use tools such as pull-ups and bench press by lifting a barbell while lying down.