Many people begin to maintain bone strength by consuming healthy nutrients and having a better lifestyle. However, sometimes there are also some people who consider it too difficult to do. Of course that condition will have a very bad impact. One of them is osteoporosis. In fact, this can be a very prolonged serious problem if you don’t get serious attention. The impact of this health problem will certainly disrupt all activities until the bones are very vulnerable to being broken. Healing in bones that have osteoporosis is also quite long and requires special care. Such conditions must take into consideration for you to apply various methods to preventing osteoporosis.
4 ways to preventing osteoporosis that easy to do
Prevention of osteoporosis can actually do very easily. Of course this implemented taking into account several things. For example, a healthy lifestyle also has an ideal effect in prevent the osteoporosis. In addition, the bones also need a lot of the best nutrients so that it can facilitate the growth and protection of all parts. However, you must take precautions naturally to avoid side effects that might be too bad. Here are some ways to preventing osteoporosis with natural methods such as:
Increase consumption of vitamin D to calcium
This is one of the options for preventing osteoporosis by a very natural method. Start by consuming foods and nutrients that have high levels of vitamin D and calcium. Vitamin D and Calcium really needed for better bone growth. Especially nowadays there are many types of foods that contain vitamin D and calcium needed. Some types of food such as almonds, soybeans, tuna, meat, salmon and others. In addition, to meet other additional needs, try to start consuming soy milk. This milk has higher calcium content and is low in fat.
Get enough sunlight in the morning
Another recommendation that you can do is to get enough sunlight in the morning. Morning sun is good for the health of the body, especially the skin. Usually the skin that gets sunlight in the morning will provide a greater amount of vitamin D. This will also depend on what you do in the morning. Although some people consider this to be only part of the myth, you can do it in just a few minutes. Usually vitamin D produced by this light on the skin will also affect the bone. This method usually applied 5-10 minutes.
Exercise also considered an important part of preventing osteoporosis. Exercise will be a consideration when you want to get strong bones. Strong bone condition will usually avoid osteoporosis in a long time. In addition, this method indeed did taking into account the condition of your body too. Weight training on a certain scale can be an ideal consideration. Of course this exercise must do regularly and gradually. The ideal calculation of bone strength will have long-term effects. In fact, the strength of your bones will also be even better if you apply weight training by taking vitamin D with the ideal calculation.
A healthy diet for bone growth
Some nutritionists also revealed that a healthy diet can also provide opportunities in preventing osteoporosis. Of course a diet carried out like this will usually involve a very good calculation of nutrition. You can try to apply a diet by determining your ideal diet and nutrition. The types of food that will consume usually have more calcium and vitamin D values. You should trying a healthy diet and start consuming more vegetables and fruits. Currently there are several types of fruits and vegetables that have vitamin D. In addition, try replacing the main food by increasing the consumption of fish, meat and eggs. This is to meet better calcium needs.