Effective Steps Before Too Late to Prevent Osteoporosis

Osteoporosis. You certainly already familiar with this term. Osteoporosis or porous bones is one disease that is classified as a silent disease, which means that the patient had no pain or any pain until finally could not get up and could not resume their daily activities and eventually the bone injury, whether caused minor trauma and can even occur without trauma.

Type Based Osteoporosis Causes
Basically the type of osteoporosis is based on the cause is divided into two, namely:

Primary Osteoporosis
Osteoporosis is unclear unknown cause. Primary osteoporosis is divided into post-menopausal osteoporosis, a condition in which the hormone estrogen decrease. And senile osteoporosis, which occurs in elderly patients (> 65 years).
Secondary Osteoporosis
Is the osteoporosis that occurs as the impact or influence of other diseases suffered. For example due to abnormalities of thyroid and adrenal glands.

Prevent Before Too Late
Many people are finding out themselves they have osteoporosis after a fracture or other bone injury. It is therefore necessary preventive measures are appropriate and effective way to reduce the impact of fatal due to osteoporosis. Some of them are:

Inadequate Calcium and Vitamin D Needs Every Day
The recommended amount of calcium intake is 1000 - 1200 mg, whereas intake of vitamin D is 600-800 IU. Can be obtained by consuming calcium-rich foods such as milk, green vegetables, fish and dairy or soy. As for sources of vitamin D can be obtained from fish oil, cereals, mushrooms, and gained enough exposure to sunlight.
Physical Exercise (Sports)
In addition to eating nutritious, well advised to perform regular physical exercise in order to prevent and treat osteoporosis. Physical exercise in people with osteoporosis do more specific, the principle of weight training and stretching such as walking, jogging, swimming, and cycling, keep in mind also that the intensity and training load should be adjusted for age and medical history.
Maintaining Food Intake
Avoid foods or habits that can lead to osteoporosis. Some of them are smoking, excessive coffee consumption, consuming soft drinks and alcoholic beverages.
Medical Check Up
Conducting regular health checks in an effort to early detection of any potential outbreak of disease. Bone examination is recommended at least every 6 months.

Preventing osteoporosis should be done early, to prevent unwanted injury. Therefore, start doing the steps above to prevent you from osteoporosis!