How To Keep Our Bones Healthy, Apply This

How to keep our bones healthy? (Freepic/wayhomestudio)

YOGYAKARTA -Tulang is an important part of the body because of its function. Starting from maintaining organs in the body, helping movement, producing blood cells, to storing minerals. If bone health is disturbed, daily activities and quality of life are also disrupted. Therefore, it is very important for us to maintain bone health. Then how to keep our bones healthy?

Reporting from Healthy, the function of bone in humans, among others:

Tulang membentuk frame yang memberi bentuk dan struktur pada tubuh sehingga kita bisa berdiri tetap dan tidak lembut seperti tanpa frame.

Bones protect vital organs from collisions or injuries.

In the bone cord (mainly flat bones such as pelvic bones, ribs, and chest bones) there is a red cord that produces red blood cells, white blood cells, and platelets.

Bones cooperate with muscles. Muscles stick to the bone and when the muscles contract, the bones move. This is what allows us to walk, run, write, and so on.

Bones store important minerals such as calcium and phosphorus. If the body is deficient in minerals, then the bone can release them into the blood to maintain balance.

Leg bones, pelvis, and spine hold the body's load so that we can stand and move in balance.

Below are some simple steps that can be done to maintain bone health:

How to maintain bone health that is very easy to do is to eat a lot of vegetables. Vegetables are the best source of vitamin C, which is the nutrition needed by the body to stimulate the production of bone-forming cells. In addition, some researchers suggest that the antioxidant effect of vitamin C can protect bone cells from damage. Consumption of vegetables also helps increase bone mass. When bone mass is strong, the bone is not easily broken. In addition, consuming vegetables also helps reduce the risk of diseases such as osteoporosis (vulnerable bones).

Nearly 50% of human bones are made of protein. Therefore, in order to maintain bone health, bones need protein intake. A study on women experiencing menopause shows that eating protein is enough to reduce the risk of fractures. Therefore, make sure to eat protein-rich foods such as eggs, almonds, chicken chests, fish, labu seeds, and others.

Calcium is one of the main minerals in the bone and has an important role in growth and maintaining bone strength. If a person experiences calcium deficiency, his bones tend to be fragile and easily broken. Calcium also plays an important role in regenerating damaged bone cells. Therefore, in order to maintain bone health, calcium intake is needed every day. calcium intake can be obtained through foods such as soybeans and their processed foods (temp, tofu, soy milk, edamame), broccoli, oranges, green vegetables.

In addition to calcium, vitamin D is also an important nutrient that is needed by the body to maintain bone health. Consumption of vitamin D which is sufficient can help the bones absorb calcium so that the bones are stronger and healthier. This vitamin can be obtained by sunbathing and also eating foods such as liver, cheese, and oily fish rich in omega-3 (salmons, sardines, machrel to anne). In addition, vitamin D can also be obtained through supplements.

There are also other minerals that are good for bone health, namely magnesium and zinc. Magnesium helps convert vitamin D into a form that increases calcium absorption. While zinc encourages the formation of bone building cells and prevents bone breaking. Magnesium can be found in small quantities in most foods and through supplements such as magnesium gluonicate, sitrate, or carbonate. Meanwhile, some foods that can be a source of zinc are beef, shrimp, spinach, hempt seeds, timbar, and Zoo seeds.

Another way to maintain bone health is to exercise. Exercise regularly such as weight training and weight training that can help build bone mass and maintain bone strength. Aerobics such as walking, cycling, or swimming are also good for bone health.

Maintaining a healthy weight can help reduce the risk of excess stress on the bones and joints because when the weight gains, the leg bone is subjected to excessive stress. In a long period of time, this burden can make the bone fragile and can be broken.

Often disorders of the bone only feel when the condition is severe. Regularly examining bone health in bone doctors can help detect bone problems such as osteoporosis early.

Some of the above tips can be done to maintain bone health. Consumption of balanced nutritious food and a healthy lifestyle are the main keys to maintaining bone strength and density so that our bones stay healthy to old age.

That's a review of how to keep our bones healthy. Hopefully useful. Visit VOI.id to get other interesting information.