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Dream - Osteoporosis is synonymous with bone problems experienced by the elderly. Characterized by a decrease in bone mass. However, osteoporosis prevention needs to be done early, especially for young people who have reached adolescence.
Young people or those who are in their 20s often neglect their lifestyle because they are too busy with work, thus often overlooking their own bone health. It is important for Sahabat Dream to know that people in their 20s also have the potential to experience osteoporosis.
The translation of the given text from Bahasa to English while preserving any HTML tags is as follows: "words from Dr. Yoshi Pratama, Orthopedic Specialist, Hip & Knee Consultant at the Media Discussion event of RS Pondok Indah Group, October 30, 2023 in Jakarta."
"Therefore, osteoporosis prevention should be done by young people. Even though they still have healthy bones, it doesn't hurt to start this prevention early. How to do it? Let's find out in the following explanation, Sahabat Dream."
The factors that increase the risk of osteoporosis are age over 60 years, low muscle mass, gender with women being more susceptible to osteoporosis, and family history. Not only that, there are other risk factors that need to be considered such as smoking habits, alcohol consumption, inadequate calcium intake, inability to move or immobility, lack of sunlight exposure, and low body weight. Recognizing these factors can be the first step in preventing bone disease.
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Osteoporosis is often referred to as a 'silent disease', which is a condition where the disease does not show symptoms until it reaches a certain level of severity. New symptoms will only appear when the condition is already quite severe. Therefore, it is important for dream friends to continue to pay attention to bone health.
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Vitamin D plays a role in calcium absorption, maintaining the immune system, and supporting bone growth in children as well as maintaining bone density in adults. In addition to supplements, vitamin D can also be obtained naturally through exposure to sunlight. The combination of dietary intake, sunlight exposure, and vitamin D supplements is a strategy to ensure sufficient vitamin D levels in the body.
Milk contains high levels of calcium, which is an essential nutrient for bone growth and strength. By consuming this milk, it can help prevent a decrease in bone density over time.
Dr. Yoshi explained that drinking milk can increase the calcium levels in the bones, but it is advised not to consume it excessively. It is better to have just one glass a day as excessive consumption can also lead to weight gain.
"Green vegetables and red meat are additional sources of calcium and important nutrients for the body. The combination of these two types of food not only provides additional support for bone health but also plays a role in preventing nutrient deficiencies. 'There are many foods that contain calcium, such as green vegetables and red meat, all of which contain a lot of calcium,' said Dr. Yoshi."
Through regular physical activities, such as walking, running, or other strenuous activities, the body becomes accustomed to bearing weight and performing movements that stimulate bone growth and strengthen bone structure. Sahabat Dream can start with low-intensity sports.
"Not only that, exercise can also improve body balance and coordination. Therefore, it reduces the risk of falling that can cause broken bones or conditions that are more commonly experienced by osteoporosis patients. "Any kind of exercise, for example running, cycling, or swimming, is good for bones," said Dr. Yoshi."
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