ARTICLES ON THE PREVENTION OSTEOPOROSIS

FOR ELDERLY

Arranged By:

I Putu Agus Ari Pramana Wibawa 25010116140271 2016

Ferry Satya Adi Nugraha 25010116140261 2016

FACULTY OF PUBLIC HEALTH

DIPONEGORO UNIVERSITY
SEMARANG
2016
 Osteoporosis is a bone disease that has distinctive properties such as low bone mass,
along with micro-architecture of bone and decreased quality of bone tissue that gradually lead
to bone fragility
Osteoporosis makes bones and joints to become brittle and break easily. Fractures
caused by depletion of bone mass. Osteoporosis gnawing cavities of the bone called
trabecular bone mass. These conditions interfere with the activity and mobility of people with
osteoporosis. Fall, and lifting something heavy objects can be fatal fractures. The most
common case is part fractures of the wrist and hip. Some other body parts are also vulnerable
such as elbows, shoulders and knees.
Many factors influence the occurrence of osteoporosis in man. Below are some things
that can cause osteoporosis to a person in general:
1) Age. In fact, over the age of 35 years, bone density will decrease.
2) low testosterone levels. In men, the hormone testosterone slows resorption
(assimilation or breakdown) of bone which works the same way as the female
hormone estrogen. Low testosterone levels will lead to decreased bone density and
lead to osteoporosis.
3) Genetic. Family history and ethnic groups can increase the risk of osteoporosis.
People Caucasians and Asians are more at risk of developing osteoporosis.
4) Poor diet. Less eating foods rich in calcium and vitamin D plays a role in
osteoporosis.
5) Smoking / alcohol. Both of these factors reduce bone strength and potentially lead to
osteoporosis.
6) Lack of exercise. To obtain bone strength, bone must be pressurized by giving weight
training, especially when bones grow.
Pregnancy and lactation. Although rare, a woman can develop osteoporosis during
pregnancy, although the reason for this is unclear.
Another effect of osteoporosis is chronic pain, sometimes so painful that can make
the sufferer can not move even paralyzed. Pain caused by compression of the spine, where the
bones are pressed into each other, as well as the section of the nerve and surrounding tissues.
These effects can also be felt in the hip, knee, shoulder and ankle joints. In some people,
osteoporosis can cause spine bending forward (kyphosis) which can result in reduced height
person.
DISCUSSION

How to prevent osteoporosis:

1) Sport
Keep the quality of your body's metabolism to maintain the bone's ability to absorb
calcium and vitamin D. This can avoid osteoporosis naturally. Exercise regularly and
regularly proven to keep you from osteoporosis, but remember, not too much exercise
because your body can be exposed to the dangers of excessive exercise. Do the exercise that
is good and right for the body so that you get the most appropriate benefits. The benefits of
exercise for health not only for bones, but also your soul.

2) Consuming Food Containing Vitamin D Super High

Vitamin D does not have a direct effect on bone, but vitamin D helps the absorption of
calcium for bones. Consumption of vitamin D is sufficient to maintain the quality of your
bones and teeth. Consumption of foods containing vitamin D in balance can help prevent
harm due to lack of vitamin D in the body. Effects of vitamin D not only for bones and other
body parts, but also the balance of the body's metabolism. (See also: danger due to lack of
vitamin A, B, C, D, E, K)

Here are foods that are beneficial to prevent osteoporosis:

1) Milk and milk products such as cheese, yogurt or skim milk consumption is mandatory
for those who do not want to develop osteoporosis. It Because these foods contain high
calcium and protein that are useful for strengthening and toning the bone.
2) Nuts. Do not be lazy to eat nuts, because they are rich in calcium, magnesium,
manganese, and phosphorus. Especially almonds and pistachios are good sources of
calcium.
3) Vegetables. In terms of vegetables, broccoli, cauliflower, and beets should be regularly
consumed each day for strong bones naturally.
4) Yeast containing at least 330-350 milligrams of calcium per 100grams dry weight.
Dates. This is good news for fans of the dates are sweet and delicious it is.
5) fruits, such as oranges, guava, strawberries, and pineapple supply of vitamin D, which
can also strengthen bones. Do not forget also to other super fruits are bananas and
apples.
6) Sunlight. Sunlight is not the type of food, but will provide a useful vitamin D to help the
body absorb calcium from food. The sun is a source of vitamin D is the most easy and
cheap to get. Make sure you are "light" in the morning to maintain bone strength. Fruits,
such as oranges, guava, strawberries, and pineapple supply of vitamin C, which can also
strengthen bones.

3) Avoid Smoking Habit

The content of chemicals in cigarettes can prevent bone to obtain optimal amounts of
calcium. Calcium from food into the body will be dissolved into the urine. Reduce smoking
or quit smoking altogether can keep you from osteoporosis. Smoking is not only bad for the
bones because it can cause a variety of diseases caused by smoking. The risk of tobacco-
related deaths even very high, including complications of health problems such as stroke,
high blood pressure, premature ejaculation and fetal disorders and pregnancy. If you are
frequently exposed to cigarette smoke exposure could then try to do by avoiding cigarette
smoke for passive smokers.

CLOSING

So we think the disease osteoporosis is a disease that prevents us to move normally

and it is also a very dangerous disease, because the disease can fractures, chronic pain, so we
can not move (paralysis / permanent disability).
And there are several factors that cause osteoporosis: 1. Age 2. Levels of
Testosterone, 3. Genetics, 4. Smoking and Alcohol, 5. Poor diet (vitamin D deficiency) 6.
Lack of Exercise
So how to prevent osteoporosis among others: 1. Exercising, 2. Drinking milk, 3. Eat
fruits that contain lots of vitamin D, 4. Bask in the sunshine in the morning, 5. Do not smoke
and drink alcohol excessively.
With this article Indonesian society can realize the importance of bone health to their
bodies and their children and the community can adopt a healthy lifestyle to avoid
osteoporosis.
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