Three Simple Ways To Prevent Osteoporosis, A Silent Disease That Is Increasingly Spread
As we age, the body's ability to maintain bone density continues to decline. With 206 bones supporting the body, the density and strength of human bones peak in the late 20s before gradually declining by the age of 35[1]. In approximately five years at menopause, women tend to lose 10-30% of their bone density, while men may experience a decrease in bone density as the testosterone hormone declines between the ages of 60-65[2].
The process of decreasing bone density and strength generally occurs without symptoms until suddenly a fracture occurs. This is what makes osteoporosis – a condition of weak and fragile bones due to decreased bone density – dubbed as the "silent disease". This is concerning as osteoporosis contributes to around 8.9 million fractures each year[1], potentially depriving individuals of their independence and freedom to move. Referring to data from the Indonesian Ministry of Health, the osteoporosis risk rate reaches 19.7%[2], meaning that two out of five Indonesians are at risk of osteoporosis. This figure is higher for women, with 1 in 3 women at risk of osteoporosis. A number of preventive measures continue to be socialized to maintain people's quality of life as they age.
Osteoporosis Prevention #1: Start with Complete Nutrition
One of the main causes of osteoporosis is a lack of adequate nutrition, especially calcium, vitamin D, and protein, which are essential for bone health. However, many Indonesians are not consuming enough nutrient-dense foods such as dairy products which are considered nutrient-rich food sources.
"One of the most effective ways to prevent osteoporosis is to ensure that we get enough nutrients that support our bone health, like calcium, vitamin D, and protein. These nutrients help our bones to stay strong and dense and prevent them from losing mass and structure. Consume diverse food regularly, avoid smoking and alcoholic beverage, and we can protect our bones from osteoporosis and enjoy a healthy and active life," stated dr. Bagus Putu Putra Suryana, SpPD-KR, Indonesian Osteoporosis Association (PEROSI).
Osteoporosis Prevention #2: Regular Exercise Can Improve Bone Density Up To 40%
Exercise and physical activity can enhance physical function, balance, flexibility, and posture, which can reduce the risk of falls and injuries. Research shows that athletic activity results in increased bone density by up to 40%, reducing the risk of osteoporosis and fractures[1].
dr. Putra added, "By doing regular exercise, we can stimulate our bones to grow stronger and denser. The amount of exercise needed to prevent osteoporosis may vary depending on one’s age, health, and bone density. But as a general rule, you should combine moderate-intensity aerobic activity such as fast walking, with resistance exercise such as climbing stairs, and flexibility exercises such as yoga and stretching. Consult a doctor before making any significant changes and remember to start slowly and build your way up over time."
Osteoporosis Prevention #3: Start Now!
Many people think that adults and senior citizens can no longer prevent osteoporosis. In fact, there are many things you can do to maintain your bone health and prevent osteoporosis.
First and most importantly, ensure adequate calcium and vitamin D intake through a combination of food and exposure to morning sunlight. Keep in mind that as we age, our body's ability to absorb nutrients from food decreases. Consequently, adults are encouraged to get additional calcium and vitamin D by consuming milk.
Adults with risk factors or those over 65 years old are also recommended to have their bone health screened at least once, for example through a bone density test. As the name suggests, this test measures bone density and strength to determine the likelihood of osteoporosis or fractures. As such, individuals can understand what preventive measures they can take[2].
"Know that it is never too late to adopt a healthy lifestyle. This will not only help prevent osteoporosis, but also improve general health and allow you to be the best version of yourself," ended dr. Putra.
Anlene: 20+ Years Preventing Osteoporosis in Indonesia through Partnerships
Anlene, as part of Fonterra Brands Indonesia, is committed to providing quality dairy products that are high in calcium, vitamin D, collagen and vitamin C, and high in protein that can help consumers maintain their bone, joint, and muscle health and become the best version of themselves. Anlene has actively educated Indonesians about the importance of bone health and osteoporosis prevention for more than 20 years, through free bone screening activities conducted in various regions and has successfully reached more than 15 thousand people in Indonesia. Earlier this year alone, Anlene conducted free bone health check-up activities for 8,695 people in Indonesia.
In the spirit of World Osteoporosis Day celebrated on October 20, Anlene Indonesia supports the PEROSI National Congress, held in collaboration with the Ministry of Health and the International Osteoporosis Foundation (IOF) on November 4-5, 2023 in Jakarta. The conference brought together experts, doctors, and researchers from various fields related to osteoporosis and bone health. Anlene provided workshops to doctors at primary health care facilities (Puskesmas) on osteoporosis prevention measures, such as screening and lifestyle modifications relevant to the communities they serve in their respective regions. Screening at primary and nearby health services is certainly expected to encourage more public awareness of the dangers of osteoporosis.
"We are excited to partner with PEROSI on this important event. We believe that by working with the healthcare practitioner community, we can raise more awareness and understanding of osteoporosis and how to prevent it. We also hope that through this workshop, we can contribute practical knowledge and skills that can be applied in a concerted effort to reduce the rate of osteoporosis in the country," said Riescha Gayatri, Marketing Director Fonterra Brands Indonesia.
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Notes:
[1] https://www.anlene.com/id/ms/waspada-dan-cegah-osteoporosis.html
[2] https://hawkerplacephysio.com.au/newsletter/the-stages-of-osteoporosis
[3] https://www.anlene.com/id/ms/waspada-dan-cegah-osteoporosis.html
[4] https://lib.ui.ac.id/file?file=digital/124731-S-5792-Faktor-faktor%20yang-Pendahuluan.pdf
[5] https://link.springer.com/article/10.1007/BF02555089
[6] Harvard Health Publishing. Why you need a bone density scan