Contents:
- Medical Video: How To Improve Your Bone Health Through Exercise | Osteoporosis and Exercise
- 1. Choose foods rich in vitamin D and calcium
- 2. Active activities outside the home
- 3. Eat a healthy source of protein and fat
- 4. Limit salt intake
- 5. Don't overeat sugar
- 6. Avoid soft drinks with kola flavor
- 7. Eat more vegetables and fruit
- 8. Regular exercise
Medical Video: How To Improve Your Bone Health Through Exercise | Osteoporosis and Exercise
You certainly hope you can carry out fasting smoothly and do not want to have the disease that hinders worship, including osteoporosis. People who have osteoporosis apparently have to undergo some special tips so that their bodies are always healthy and bones remain strong. Want fasting smoothly and strong bones? Follow the following fasting tips for osteoporosis.
1. Choose foods rich in vitamin D and calcium
Calcium is a mineral that the body needs every day for various functions, especially for bone strength. Calcium acts to maintain the strength of bones and teeth and maintain nerve function and blood clotting.
Calcium when keeping bones in the body does not work alone. Calcium with vitamin D will help maintain overall bone health. Vitamin D also helps to absorb calcium in the body to maintain bone strength.
Therefore, the main tips for fasting for osteoporosis are not to forget to include a food source rich in calcium and vitamin D when breaking the fast, or at dawn. Sources of calcium and vitamin D can be obtained from a variety of foods such as:
Food sources of calcium:
- Milk, cheese, yogurt
- Green vegetables like broccoli, cabbage
- Soybeans
- Know
- Nuts, bread or other calcium fortified food products
- Fish, especially fish bones such as sardines or mackerel
Food sources of vitamin D:
- Fatty fish such as salmon, sardines and mackerel
- Egg
- Cereals fortified with vitamin D
- Milk fortified with vitamin D
If you feel you still lack calcium and vitamin D intake, then you can get other alternatives from a complete supplement that contains both.
2. Active activities outside the home
Activity in the sun is also important for the body to get vitamin D from ultraviolet light. This ultraviolet light from the sun will stimulate the smooth production of vitamin D on the skin. This vitamin D will help the absorption of calcium in the body and prevent further bone loss.
Don't forget to move in the sun for at least 15 minutes a day. Let the morning sun provide exposure to the hands, face and other parts of the skin.
3. Eat a healthy source of protein and fat
Protein is included in macro nutrients which are very important for bone health. Because the protein is the main component forming bone tissue in the body. Therefore, protein intake is very important to maintain bone structure. Good sources of protein can be found, among others:
- nuts and products (such as tempeh and tofu)
- fish
- poultry
- beef
- Egg
- Milk
Apart from protein, don't forget good fat foods. because this substance dissolves vitamin D so that it is easily absorbed by the body. If someone lacks fat, don't expect much if vitamin D will work to help maintain bone density.
Sources of healthy fats that are good for the body can come from:
- Fatty fish like salmon, sardines, tuna
- Avocado
- Grains such as sesame oil or sunflower seeds
- Nuts such as soybeans, cashews, almonds, and walnuts.
- Olive oil
Other fasting tips for osteoporosis should not go past the above foods to maintain bone strength and prevent increasingly severe conditions.
For example, you can make avocados as a breaking fast menu. In addition, for dinner you can choose fish and tempeh as a dinner dish. Even at dawn, you can enter eggs as one of the practical side dishes but rich in protein to maintain bone tissue.
4. Limit salt intake
Too much salt intake in your diet can be dangerous for people with osteoporosis. Not only increases blood pressure, high salt intake can increase the amount of calcium released by the body through urine.
The study, published in the 2016 Asia Pacific Journal of Clinical Nutrition found that men who have salty eating habits are more prone to osteoporosis.
So, from now on don't use more than one tablespoon of salt per day. Limit also eating packaged foods that contain high sodium salt.
5. Don't overeat sugar
Another important tip for fasting for osteoporosis is limiting sugar intake. Sugar is indeed needed by the body as energy, especially when breaking the fast, it takes sugar to restore the energy lost during fasting. Even so, eating or drinking too much sugar is not good for bone health, you know.
Consuming too much sugar can reduce the levels of vitamins and minerals in the body, including vitamin D and calcium which are very important for bone health. Sweet foods or drinks also usually do not contain many nutrients that are useful for the body and full of vitamins and minerals.
Not only that, sweet foods can also affect the body's pH. High blood sugar levels in the body can cause the pH of the body to change tend to be acidic. Because of that condition, the body will adjust it by releasing calcium stored in the body. Calcium which should keep bone density becomes more eroded and reduced.
Therefore, when you fast don't forget to eat all the sweet foods. Do not let it break when you eat a bowl of compote, then drink a glass of fruit ice with lots of thick sweet cream, and still continue to drink a glass of sweet syrup.
Although sugar is needed, choose natural sweet foods such as those from fruit. If you want to drink sweet drinks, of course you can, but limit to a maximum of 4 tablespoons of sugar per day.
6. Avoid soft drinks with kola flavor
Other fasting tips for osteoporosis are to be careful with soft drinks with kola flavoring, both when you break the fast, and at dawn. Because, soda-flavored cola has a detrimental effect on bone health and can make the loss more severe.
Reported on the Health page, cola-flavored soda drinks are related to bone health. People who often drink soft drinks of this type are at greater risk of experiencing thinning bones than those who don't.
There are also soft drinks that contain phosphorus, minerals that are also needed by the body. However, this phosphorus intake must be balanced with sufficient calcium. If not, this actually increases the risk of bone thinning faster.
7. Eat more vegetables and fruit
Not only makes the stomach feel full longer at dawn until the breaking time, the intake of vegetables and fruit is also rich in vitamins and minerals. Reported on the MayoClinic page, a study shows that eating lots of fruits, as a whole, will help improve bone health.
Vegetables and fruit also contain important phytochemical substances that can protect the body against various diseases including preventing an increasingly severe osteoporosis condition.
Try to eat at least 3-4 servings of vegetables, and eat 2-3 servings of fruit every day. You can share it at the time of breaking the fast, before going to bed, and at dawn. You can also modify both in one practical dish such as smoothies or juice.
8. Regular exercise
Not only food when breaking the fast, just at dinner or at dawn which needs to be arranged. Another fasting tip for osteoporosis is exercise. Don't get me wrong, exercise is still needed as long as you fast, you know. This is important for maintaining bone condition and slowing down the process of bone loss.
Choose sports that are safe for your bone condition such as:
- Walk
- Tai chi
- Ping Pong
- Yoga
- Swim
You can exercise before breaking the fast every day for at least 30 minutes a day.
