Ladies, have you ever noticed a row of powdered milk for parents in the minimarket window? Have you ever wondered why the elderly need to drink milk? Isn't drinking milk just for kids?
Milk for the elderly is no less important. Milk is a source of calcium that can prevent bone loss, commonly known as osteoporosis. Then, what is osteoporosis? Why are bones porous?
Osteoporosis is a reduction in bone density so that bones can become lighter and more fragile than normal bones. This reduction occurs throughout the bones and continuously as long as we live. Older people have a higher risk of osteoporosis than young children and adolescents. This condition is more common in postmenopausal women due to a lack of estrogen, which functions to maintain bone density.
Teenagers also can experience osteoporosis due to hormonal diseases, namely Amenorrhea, where a woman's estrogen decreases due to a long delay in menstruation and a lack of calcium intake. Then, how do we prevent osteoporosis? Try consuming these five foods, Ladies, to prevent bone loss!
1. Milk
Milk is a source of calcium that gives strength to bones and teeth. Several types of milk, especially for the elderly who have osteoporosis, have a high enough calcium content to reduce bone loss that causes osteoporosis.
2. Fish
Several types of fish contain calcium which is good for bone health. Several types of fish whose spines and bones are safe to eat are also good for preventing osteoporosis, such as sardines, which we can find in markets and supermarkets.
3. Green vegetable
Green vegetables have good benefits for bone health, such as broccoli and cabbage. The vitamin B complex includes antioxidants, vitamin C, and vitamin K. Consuming B vitamins can maintain bone density from loss. However, spinach is not recommended for consumption because spinach contains oxalate, which can reduce calcium absorption in the body.
4. Soybeans
Soybeans contain many vitamins that can maintain bone health. In addition, soybeans can be processed into soy milk containing vitamins B, D, and E.
5. Cheese
Cheese is a processed product from milk that is good for maintaining bone density. These foods contain calcium, protein, vitamin A, vitamin B12, magnesium, and iron, essential nutrients for the body.
In addition, exercise is also a supporting factor for reducing the risk of bone loss, ladies! So, stay healthy by managing your diet and regular exercise to avoid the risk of osteoporosis. Also, read the latest articles from Fitie to help you adopt a healthy lifestyle.
Sources:
NHS. (2021). Food for healthy bones. NHS UK . [online]. https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
Dwiantoro, B. (2021). Osteoporosis, remaja bisa kena? Fakultas Keperawatan UNAIR. [online]. http://ners.unair.ac.id/site/index.php/news-fkp-unair/30-lihat/1106-osteoporosis-remaja-bisa-kena