nak elakkan osteoporosis!!

skrg nie tgh buat research analysis ttg nutrition for elderly. jadi me bacelah artikel pasal osteoporosis... it means 'porous bones' aka the bones become weak and brittle.

wah~ gue tak nak tu berlaku pada gue bila dah tua nanti.. skrg nie pon, my leg bone mcm ade something wrong. nak kate bruise, bukan. but then again, me tk pasti whether it's my bone or muscle yang rasa sakit occasionally. the 'thing' starts after i took up tkd.. coz of the trainings, the pain, though not usually significant, never subsided completely. till now.

anyway, i got some tips that i read from the health promotion board website:

mcmane nak kurangkan risk of getting osteoporosis..

exercise: weight-bearing exercise - JOGGING, dancing and briskwalking... wah! mudah betul... heh.. nasib baik sejak masuk poly, me dah mula jogging (tp mase tkd training je.. =p)

another type of exercise is resistance exercise - PUSH-UPS and weightlifting. skrg nie, mase training jarang ade push-ups.... so i will have to 'cari semangat' to do it myself. heh.

dari segi makanan plak:

kite2 yang berumur 10-18 tahun perlukan 1000mg of calcium daily. my supervisor says that it's easy to reach that number daily. mula2, me pikir mcm byk sgt gitu... but bila dah tgk kt website HPB... ooh! senang je..
klw ade yg tk minat susu pon, ade food/beverage lain yg provide calcium =)

HIGH CALCIUM MILK POWDER
(brand ape eh?)
LOW FAT YOGURT
(good thing i've started eating yogurt since...last year? or was it last two years..?)
CHEESE
(no comment -.-")
IKAN BILIS
(lalalala.... klw ayah tahu betape BANYAKnye calcium ade dlm ikan bilis... haiz~ tkkn akan stop lah me di'encouraged'nye untuk mkn ikan bilis BANYAK2...)
CANNED SARDINE WITH BONE
(me makan lah jugak.... tapi tk favourite sgt.. klw kombinasi lauk menyelarakan, barulah me suke)
TAU HUAY
(suke suke SUKE nyeeee!!! ^_^)
SOYA BEAN DRINK
(sedap! tapi one glass - 250ml - tk provide byk sgt calcium ar.. 25mg je)
DRIED FIGS
(happy betul bila me dpt tahu yg buah tin adalah sumber calcium yg oomph! 5 biji - 95g - provide 240mg of calcium!! dah terbukti dah bahawa buah tin yang disebutkan dlm alQuran mmg sah khasiatnye! and i'll be happy to eat 10 or more dried figs, doubling the calcium it gives... like 500mg?)
DRIED APRICOT
(waah~ berita gembira lagi! tk sia2 me suke makan dried apricot.. bukan sahaje sedap, tapi ber-calcium! hehe..)
RAISINS
(good news lagi!)
PAPAYA
(pada zaman dahulu kala me tak minat makan buah nie...)
HIGH CALCIUM SOYA BEAN MILK
BREAD
(nak kate, roti nie mmg complete segala nutrients yang kite perlukan... err.. betul atau tidak? anyway, rajin2lah makan roti ye!)

ade byk lagi source of calcium... tapi me tk letak kt sini. cari sendiri. hah!

oh! and get at least 30-60 minutes of sunshine per day. we need vitamin D which increases calcium absorption from the intestines.


plus, i just found out that smoking causes early menopause in women, apart from bone loss.


ok. that's all for now. gotta go! hope this information benefits you!