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 that osteoporosis is not easy to come by, as stated in the information sheet, health Indonesia Healthy Bones Residents Association.
1. Consume milk and nuts.
2. Learn about osteoporosis so it can figure out how to prevent it and can attain first steps that must be taken if only been suffering from osteoporosis.
3. 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.
4. Do a balanced diet rich in calcium. Therefore, calcium is one of the bone-forming substances. Calcium-rich foods such as anchovies, broccoli, tofu, and tempeh.
5. Perform physical activity and exercise regularly. Minimal walking briskly for 30 minutes, three times a week.
6. Strive regular menstruation.
7. Enough exposure to the sun about 10 minutes in the morning before 9:00 am and after 16:00 pm.
8. Avoid smoking and excessive alcohol and caffeine.
