Osteoporosis is a health condition that weakens bones, making them brittle and more prone to fracture. At risk of occurring in the spine to the tailbone, femur, arm bones, wrist bones, and jaw bones. More than 200 million people in the world have osteoporosis, and 2 out of 5 Indonesians are at risk of osteoporosis.
Osteoporosis is caused by age, long-term consumption of drugs, especially those containing corticosteroids, and an unhealthy lifestyle.
To reduce the risk of osteoporosis, you can avoid the following:
The risk of osteoporosis and hip fracture increases in those who consume alcohol >2 units/day.
- Coffee and soda
These 2 substances reduce the absorption of calcium into the body resulting in bone loss.
Nicotine causes calcium reabsorption in the kidneys, reduces the hormone estrogen (a reproductive hormone that maintains bone health), and its toxic effect slows the formation of new bone cells (osteoblasts) by inhibiting the work of the hormone calcitonin so that there are fewer healthy bone cells.
- Lack of exercise
Sitting more than 9 hours a day and being inactive increases the risk of osteoporosis. Physical activity helps prevent bone loss and makes bones stronger. Regular exercise will increase the body's muscle mass which produces pressure on the skeleton so that it supports osteoblast activity.
- Lack of nutrition
There are three important nutrients that support bone strength, namely vitamin D for strengthening bones and helping calcium absorption; calcium for bone density and impact on bone fractures, and protein for cell formation, including bone cells. Lack of these 3 nutrients will certainly affect bone strength and increase the risk of osteoporosis.
- Dietary habit
Apply a healthy diet by reducing excessive sugar consumption which can cause osteoporosis and consuming fiber-rich intake to help the body's metabolic system.
When stressed, cortisol levels will increase. The impact is the shrinkage or fragility of bones (bone loss).
Osteoporosis can affect anyone and at any time. Know how to prevent osteoporosis early on to reduce the risk.
If you find a bone condition that hurts even though it only falls slowly which is a symptom of osteoporosis, see a doctor immediately. You can do online or offline consultations with doctors through the mDoc application.