Attention Everyone! This line of nutrients is needed to prevent osteoporosis

0 145 – Osteoporosis is a silent disease, which is a disease that shows no symptoms or the symptoms are very mild, but they start to show signs (symptoms) only after the disease is very severe.

As a preventive measure, you must maintain a healthy synergy between muscles, bones and the heart by doing 30 minutes of movement a day as well as checking bone density and muscle mass to detect the early osteoporosis risk.

This was justified by the Indonesian Minister of Health (Menkes), Budi Gunadi Sadikin who appealed to the public to be diligent in exercising and eating healthy food, so that the bones do not become porous when entering old age.

“The elderly must consume nutrients that contain high calcium. When the indicator is red, the elderly should immediately take special treatment to increase calcium. Come on, let’s be diligent in exercise and do outdoor activities, especially at nine in the morning to get sunlight,” he appealed. The Minister of Health Budi during the commemoration of the National Osteoporosis Day (HON) of 2022, some time ago.

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This was also corroborated by Clinical Nutrition Specialist and Clinical Sports Physiologist, dr. Putri Sakti, M. Gizi, SpGK, AIFO-K who explained various ways to prevent osteoporosis, starting with the management of the right diet.

“We can prevent osteoporosis by consuming the right amount of calcium according to the daily intake,” he added during the HON 2022 reflection held by Entrasol and the Indonesian Bone Association with his health (Perwatusi) last month.

Calcium, said Dr. Putri Sakti, useful for increasing bone mineral density.

In addition, continued dr. Putri Sakti, you also get enough protein and vitamin D from various sources, for example from food or drinks, exposure to sunlight.

If necessary, he said, it can also be equipped with support supplements.

Also read:
5 Tips to avoid being a young older person who is vulnerable to osteoporosis, don’t take it for granted

The doctor Putri Sakti stated that the health of the bones also needs to be supported by the health of the muscles and the health of the heart which are helped by the consumption of nutrients such as those enriched with the fruit extract of – an olive.

Please note, olives affect the levels of osteocalcin in the blood to be high so that they are useful to form strong bones.

Not only this, the olive fruit extract is enriched with iron, vitamin E and calcium, which also contain natural anti-oxidant and anti-inflammatory properties.

With excellent nutritional content, olive fruit extract is proven to be able to maintain bone health, bone mineral density, cardiovascular health, and ward off free radicals.

“The combination of appropriate nutritional intake according to these doses will prevent osteoporosis while maintaining heart health and counteracting free radicals,” said dr. Princess Shakti.

So, the question is, what is the appropriate dose of nutritional intake to help prevent osteoporosis?

Doctor Putri Sakti said that the daily recommended amount of calcium for men and women between 19 and 50 years old is 1,000 mg.

Meanwhile, it is recommended that men aged 51-70 years consume 1,000 mg of calcium per day, while women aged 51-70 years are advised to consume 1,200 mg.

For Vitamin D, he continued, it is recommended to consume a daily target of 600 international units (IU) of vitamin D per day for ages from 19 to 70 years and 800 IU if aged 70 and over.

The daily intake of protein intake for adults is generally recommended for 0.75 grams of protein per 1 kg of body weight.

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