Cara Meningkatkan Kepadatan Tulang Secara Alami

Cara Meningkatkan Kepadatan Tulang Secara Alami
Credits: Freepik. Tulang dapat kehilangan kepadatannya seiring pertambahan usia.

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Tulang dapat kehilangan kepadatannya seiring pertambahan usia. Wanita menopause dapat berisiko mengalami osteoporosis, suatu kondisi di mana tulang menjadi lemah dan mudah patah akibat kepadatan tulang yang menurun.

Namun, banyak cara untuk meningkatkan dan menjaga kepadatan tulang. Simak pembahasannya!

Anda dapat membaca artikel terkait osteoporosis disini: Diagnosis Osteoporosis - Definisi, Penyebab, Gejala, dan Tata Laksana | AI Care (ai-care.id)

 

Kepadatan Tulang

Memiliki tulang yang kuat penting untuk kesehatan. Untuk mengukur kepadatan tulang, Anda dapat melakukan bone mineral density (BMD) test. BMD dapat mengukur kepadatan atau massa tulang, selain itu BMD dapat digunakan untuk:

  • Mendiagnosis osteoporosis
  • Menilai risiko patah tulang
  • Memantau pengobatan osteoporosis

Jika Anda mengalami penurunan kepadatan tulang, terdapat beberapa cara untuk membantu memperlambat tulang kehilangan kepadatannya. Caranya adalah mengonsumsi makanan tinggi kalsium dan vitamin D serta melakukan olahraga seperti berjalan kaki. 

 

Cara Meningkatkan Kepadatan Tulang

Kepadatan tulang dapat ditingkatkan sebelum berkembang menjadi osteoporosis. Adapun cara-cara alami yang bisa Anda lakukan untuk meningkatkan kepadatan tulang di antaranya:

1. Latihan Beban dan Kekuatan

Penelitian membuktikan bahwa latihan beban dan kekuatan dapat membantu meningkatkan pertumbuhan tulang baru dan mempertahankan struktur tulang.

Fungsi latihan beban dan kekuatan:

  • Meningkatkan kepadatan tulang
  • Meningkatkan ukuran tulang
  • Mengurangi peradangan
  • Melindungi dari risiko pengeroposan tulang
  • Meningkatkan massa otot

 

2. Mengonsumsi Lebih Banyak Sayuran

Sayuran adalah makanan yang rendah kalori, dan mengandung vitamin, mineral, serta serat. Mengonsumsi sayuran berwarna kuning dan hijau dapat membantu meningkatkan pertumbuhan tulang, serta mengelola kepadatan dan kekuatan tulang.

 

3. Mengonsumsi Makanan Tinggi Kalsium

Kalsium adalah salah satu nutrisi penting yang dibutuhkan oleh tulang. Setiap hari sel-sel tulang akan mengalami kerusakan dan kembali tumbuh. Namun tanpa asupan kalsium yang cukup, pertumbuhan tulang baru akan terganggu.

Salah satu cara terbaik agar tubuh menyerap kalsium dengan baik adalah dengan mengonsumsinya dalam jumlah kecil setiap hari. Asupan kalsium ini bisa Anda dapatkan di dalam susu, keju, yoghurt, sayuran hijau, polong-polongan dan ikan sarden.

 

4. Mengonsumsi Makanan Tinggi Vitamin D dan K

Vitamin D berperan penting dalam penyerapan kalsium, yang juga mencegah kehilangan massa tulang. Orang yang kekurangan vitamin D cenderung berisiko memiliki penyakit tulang seperti osteopenia dan osteoporosis.

Sama halnya dengan vitamin D, vitamin K juga berperan penting dalam mencegah kehilangan kalsium di dalam tubuh. Selain itu, vitamin K juga membantu mengikat mineral yang dibutuhkan tulang untuk mencegah tulang kehilangan kepadatannya.

 

5. Menghindari Pola Diet Rendah Kalori

Pola diet rendah kalori yang dilakukan terus-menerus berisiko menyebabkan serangkaian masalah kesehatan, termasuk hilangnya kepadatan tulang.

Untuk itu, Anda perlu berhati-hati dalam memilih pola diet. Apabila Anda ingin menurunkan berat badan, maka sebaiknya kunjungi dokter, agar dapat membantu Anda menyesuaikan jumlah asupan kalori dengan kebutuhan tubuh.

 

6. Mengonsumsi Lebih Banyak Protein

Protein memegang peranan penting dalam kesehatan dan kepadatan tulang. Kebutuhan protein harian adalah 10%-35% dari kebutuhan kalori harian. Sehingga apabila kebutuhan kalori harian adalah 2.000 kalori, maka asupan protein harian yang Anda butuhkan adalah sekitar 50-175 gram setiap hari.

 

Jika Anda memiliki masalah kelebihan berat badan, maka kebutuhan protein perlu dihitung dengan baik untuk menghindari kelebihan asupan protein. Diskusikan dengan dokter, untuk mendapatkan pola diet dan asupan protein yang sesuai dengan kebutuhan tubuh Anda.

Untuk menjaga kesehatan tulang, Anda disarankan untuk mengonsumsi makanan yang mengandung kalsium, vitamin D, magnesium, zink dan protein.

Apabila Anda membutuhkan asupan suplemen, maka Anda perlu mendiskusikannya terlebih dahulu dengan dokter, terutama bila Anda memiliki riwayat kesehatan tertentu.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 14 April 2023 | 09:10
Tags : osteoporosis Kesehatan tulang kepadatan tulang

Jenna Fletcher (2019). 11 ways to increase bone density naturally. Available from: https://www.medicalnewstoday.com/articles/325903

Medline Plus (2015). Bone Density. Available from: https://medlineplus.gov/bonedensity.html

Mayo Clinic (2022). Bone density test. Available from: https://www.mayoclinic.org/tests-procedures/bone-density-test/about/pac-20385273

WebMD (2021). What Is Osteopenia?. Avaiable from: https://www.webmd.com/osteoporosis/guide/osteopenia-early-signs-of-bone-loss

 

Kristi Wempen, R.D.N (2022). Are you getting too much protein?. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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