Lack of Calcium Become Osteoporosis

Osteoporosis is bone loss caused of too much loss of calcium on the body. Osteoporosis often referred to decrease bone mass. Bones become weak and consequently resistant to pressure and a result of bones will easily break.

Osteoporosis often occurs to older women after menopause because the estrogen hormone in the body which it will dismantle more than one bone and formation resulting in decreased bones mass.

Symptoms Osteoporosis is difficult to identify and area fractures occur in the pelvis, back, legs and arms. Another symptom is pelvic pain area, in the event on the back will be bent.

1. Expand drink either from a natural source of calcium (e.g. milk, green vegetables, soya beans and cheese) and supplement tablets calc. Calcium is needed about 1500 mg / daily.
2. Expand vitamin D, either from natural sources (marine fish, and fish oil) or D supplement which need as much vitamin D 400-800 IU /a day.
3. Or just sunbathing sunlight (hours 6:00 a.m. to 9:00 in the morning) so that helps the formation of vitamin D.
4. Avoid smoking, drink over coffee, addict of alcohol, steroid drugs because can cause absorption of calcium.

Regular exercise is requiring such as walking, jogging, and lifting weights. Exercise can increase bone mass. Bone mass density maximum occurs at around the age of 25-60 years and then stabilized until the age of menopause.

Doing regular exercise Osteoporosis prevention, prevention can be done on a healthy man or woman at the age of 30-60 years. Gymnastics is to prevent osteoporosis is not for patients with osteoporosis or risk of osteoporosis.

This includes aspects of gymnastic exercises muscle flexibility, muscle and bone strength, endurance, balance, aerobic, and others. Gymnastic exercise time approximately 45 minutes through stage heating, stretching and exercises with weights, cooling and floor gymnastics.

For beginners should be done gradually in accordance with the conditions of that person. Gymnastics should be performed 3-5 times a week and 20-60 minutes with a combination of take walks and jogging.