Healthy bones a matter of culture and good diet<\/p>\n
Emmy Fitri, The Jakarta Post, Jakarta<\/p>\n
If you thought that the reduction of bone mass was a natural part
\nof the aging process, you can afford to be more optimistic. While
\nosteoporosis can affect you at any age, it can also be prevented.<\/p>\n
Osteoporosis, often called the "silent disease," is
\ncharacterized by low bone mass and the structural deterioration
\nof bone tissue, leading to bone fragility and an increased
\nsusceptibility to fractures, especially of the hip, spine and
\nwrist.<\/p>\n
In Asia, as reported at www.afic.org, the incidence of
\nosteoporosis is increasing for a number of reasons, including
\ngenetic factors, that people are living longer, and that people
\nare less fit than they should be.<\/p>\n
According to the website, it is predicted that between 1990
\nand 2050, Asia will suffer the highest incidence of bone
\nfractures.<\/p>\n
Research also indicates that lifestyle choices can lead to
\ndegenerative disease -- including osteoporosis -- later in life,
\nand the most influential factor is daily diet. So when it comes
\nto healthy bones, calcium is still the key.<\/p>\n
The Asian Food Information Center (AFIC) website affirms that
\ncalcium is vital for bone growth, 45 percent of which takes place
\nduring adolescence. Many people do not realize that, while bone
\nlength is established in adolescence, around 20 percent of bone
\ndensity and strength can continue to be built until the age of
\n30. So, even in your 20s, you can still build a bone bank by
\ndepositing calcium for life.<\/p>\n
Vitamin D is also essential in bone development and the sun is
\nthe primary source of this vitamin. The sun's rays help to
\nprocess the raw material -- from food and other supplements -- to
\nbecome vitamin D inside the body.
\n Sunlight, therefore, helps add to the list of healthy pluses
\nthat those living in tropical countries, including Indonesia, can
\nenjoy.<\/p>\n
However, the fact that Indonesians are more exposed to the sun
\nthan people in other subtropical countries or continents suggests
\nthat their low-calcium diets put them at a higher risk of
\ndeveloping osteoporosis.<\/p>\n
A recent survey conducted by the Ministry of Health Research
\nand Development Center put Sumatra and Java at the top of the
\nlist of people at risk of developing osteoporosis.<\/p>\n
Another survey of 101,161 people in 2002, found that 29
\npercent of them had osteoporosis. In the same year, the ministry
\nalso revealed the alarming statistic that one in three Indonesian
\nwomen develop osteoporosis, while, for men, the ratio was one in
\nseven.<\/p>\n
It was also found that the average calcium intake of
\nIndonesians was only one-quarter of that suggested by the World
\nHealth Organization. The average Indonesian's calcium intake is
\n254 milligrams per day, compared to the suggested 1,000 mg per
\nday.<\/p>\n
Meanwhile www.afic.org also stated that the people of
\nIndonesia -- as well as of neighboring Singapore, Malaysia,
\nThailand and Hong Kong -- should aim for a daily calcium intake
\nof 500 mg.<\/p>\n
Dairy products have long been considered the best source of
\ncalcium, but many Indonesians (also Asians in general) are
\nlactose intolerant. Dairy products are also not part of their
\ntraditional diet.<\/p>\n
However, there are some foods that are high in calcium and
\nalready part of the traditional Asian diet, including dried
\n(salted) fish, kailan, tofu, bean curd and sardines.<\/p>\n
The high consumption of red meat -- rich in phosphor and
\ntending to inhibit the distribution of calcium in the blood --
\nalso contributes to the higher risk of osteoporosis today.<\/p>\n
A healthy and calcium-rich diet must be encouraged in
\nchildhood as studies show that bone mass can be increased from
\nage seven up.<\/p>\n
The Indonesian Association of Osteoporosis (Perosi) said in a
\nstatement that osteoporosis is incurable and once developed,
\n100-percent recovery is impossible. "It's better to prevent it or
\nslow down its development since this disease is closely linked to
\ndaily intake and lifestyle."<\/p>\n
Perosi said that prevention is not a costly business, as long
\nas people know what osteoporosis is, and how to prevent it.<\/p>\n
Together with the health ministry and other private sectors,
\nPerosi has launched a campaign to prevent osteoporosis. Among
\nother actions, the declaration of Oct. 20, as Indonesian
\nOsteoporosis Day (it is also World Osteoporosis Day), highlights
\nthe commitment of all related parties to waging war against this
\nsilent disease.<\/p>\n
Various activities, including public seminars, media
\nconferences and mass aerobics classes have already been held.<\/p>\n
People at risk of developing osteoporosis:<\/p>\n
Those with a genetic makeup that puts them at risk<\/p>\n
Women who experience an early menopause<\/p>\n
Women who never get pregnant<\/p>\n
Women who were pregnant as teenagers<\/p>\n
Those who have a disease of the liver or pancreas<\/p>\n
Those who suffer chronic diarrhea over a prolonged period<\/p>\n
Smokers<\/p>\n
Alcohol drinkers<\/p>\n
Those who consume too much caffeine<\/p>\n
Inactive people who rarely exercise<\/p>\n
Those who are infrequently exposed to the sun<\/p>\n
Those who have a high-protein diet<\/p>\n
Early prevention<\/p>\n
Active lifestyle with regular and proper exercise<\/p>\n
Enough calcium<\/p>\n
Enough vitamin D<\/p>\n
Not smoking, reduced consumption of alcohol<\/p>\n
Source: Perosi<\/p>\n
Calcium content of some common foods<\/p>\n
- Cheese (50 gram) -- 493 milligrams calcium<\/p>\n
- Milk (250 ml) -- 315 mg<\/p>\n
- Buttermilk (250 ml) -- 301 mg<\/p>\n
- Plain yogurt (175 ml) -- 292 mg<\/p>\n
- Ice cream ( 125 ml) -- 93 mg<\/p>\n
- Sardines (eight small) -- 153 mg<\/p>\n
- Almonds (125 ml) -- 200 mg<\/p>\n
- Sesame seeds (125 ml) -- 100 mg<\/p>\n
- Beans (125 ml) -- 90 mg<\/p>\n
- Soybeans (250 ml) -- 175 mg<\/p>\n
- Chicken (roasted, 90 g) -- 13 mg<\/p>\n
- Beef (roasted, 90 g) -- 7 mg<\/p>\n
- Tofu ( 125 ml) -- 130 mg<\/p>\n
- Broccoli ( 125 ml) -- 38 mg<\/p>\n
- Orange (180 g) -- 52 mg<\/p>\n
- Banana (179 g) -- 10 mg<\/p>\n
- Lettuce (2 large leaves) -- 8 mg<\/p>\n
source: www.mambir-online.com<\/p>", "url": "https:\/\/jawawa.id\/newsitem\/healthy-bones-a-matter-of-culture-and-good-diet-1447893297", "image": "" }, "sponsor": "Okusi Associates", "sponsor_url": "https:\/\/okusiassociates.com" }