5 Tips for maintaining healthy bones for women & bull; hello healthy

During the Large-Scale Social Restrictions (PSBB) period, people were advised not to leave their homes to stop the spread of the COVID-19 virus. Staying at home makes a person limit their physical activity, which can affect their health. This also has an impact on bone health and endurance. Entering the era new normal , it is important to maintain healthy bones and endurance, especially for women over the age of 35 years.

The relationship between physical activity, bone health, and women

Some people prefer to spend their time outside while exercising. Besides getting a different view, you can also chat with other friends. Unfortunately, this cannot be done freely during the PSBB.

Most people spend their time at home. This condition causes a person's physical activity to decrease. In fact, physical activity is an important effort in maintaining bone health, especially for women aged 35 years and over.

Bone health is a vital part that affects one's health. When a person is accustomed to a sedentary lifestyle or lack of physical activity causes him to lose bone mass.

If you do not change the pattern of life, this can increase the risk of osteoporosis. Osteoporosis is a condition when bones lose mass, so they break and fracture easily.

Osteoporosis can affect anyone, especially women. Why are women in the spotlight? Because, all women will enter the menopause stage. During menopause, the female hormone estrogen decreases and this can contribute to bone loss. This natural process makes women more prone to osteoporosis.

In addition, lack of physical activity also decreases endurance. A weak immune system can make it easier for you to catch colds, coughs, or other illnesses.

Therefore, women need to pay attention to and maintain bone health to prevent osteoporosis. One of them is by doing physical activity.

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Apart from strengthening muscles, physical activity also has an impact on strengthening the immune system. During the COVID-19 pandemic, of course, a strong immune system so that you don't get sick easily is needed.

Maintain healthy bones and endurance for women when

Now, you know how important it is to maintain healthy bones and endurance for women during this era new normal . So that both of them can be well looked after, there are a few tips that can be done while at home.

1. Exercise

Routine exercise or physical activity, at least 30 minutes every day. Choose a sport that you like so you can keep up with your activities For example yoga, cycling around the house complex, morning walks, and gymnastics.

Journal of Missouri Medicine advises adults to do physical activity with minimal risk of injury. Doing sports can strengthen muscles, improve body balance, and maintain bone health, especially for women.

Not only that, exercise also supports strengthening the immune system. Exercise can increase antibodies and optimize the work of white blood cells in fighting infectious diseases.

2. Bask in the morning sun

The body is unable to produce vitamin D independently. An easy way to stimulate the body's production of Vitamin D is to stay in the sun. Simply bask in indirect sunlight, such as sitting facing a window for 5-15 minutes, at least two to three times each week. Let the sun shine on your face, hands, and feet so that you get enough vitamin D.

Vitamin D is an important nutrient that plays a role in strengthening bones, teeth and muscles. Furthermore, vitamin D can help the work of white blood cells and immune cells in protecting the body from infection and disease.

Apart from benefiting physical health, sunlight is beneficial for mental health. Sunlight helps the work of the hormone melatonin, which works to make you sleep soundly and support your body fitness the next day.

Sufficient sunlight can also make you happier and lower your risk of depression. This is because the sun stimulates the release of the hormone serotonin, which keeps the mood stable. That way, sunlight has a good role in maintaining physical and mental health.

3. Maintain weight

Maintaining weight can support the musculoskeletal system, which is the system that enables every human being to move and involves muscles, bones and joints. Balanced body weight can make bones healthier, supported by healthy food intake and physical activity.

In addition, a balanced body weight and avoid obesity can support the body's immune system to work optimally.

In obese people, the body's immune system becomes weak. For example, the production of cytokines (proteins to fight disease infections) is decreased. This makes obese people more prone to disease risks.

However, this can be prevented if you maintain a balanced body weight by adapting to a healthy lifestyle during PSBB. That way, this method is able to maintain endurance and bone health at the same time, especially for women.

4. Consume nutritious intake

The nutrients in food help maintain healthy bones and strengthen the immune system for women. Always include a variety of fruits and vegetables in the daily menu. Micronutrients in vegetables and fruits can increase the response of immune cells in response to infection and disease.

Apart from fruit and vegetables, you can get calcium and vitamin D from a variety of intakes, such as salmon, tuna, mackerel, and soy milk. Vitamin D and calcium work together to provide bone strength and aid in calcium absorption.

5. Take calcium supplements

Not everyone has the opportunity to be able to bask in the morning sunshine every day to stimulate the body to produce vitamin D. In fact, vitamin D obtained from morning sunlight is important for physical and mental health. Lack of vitamin D can have an impact on decreasing immunity, and increase the risk of fractures and fractures.

If not all the time you can bask in the sun, you may run the risk of vitamin deficiency. But don't worry, you can still meet your vitamin D needs with organic calcium supplements which also contain ester C and vitamin D3. Ester C is a form of vitamin C that is formulated with calcium ascorbate to reduce the side effects of stomach pain.

Organic calcium in supplements is the main component, which can strengthen bones and teeth. Then, ester C can increase endurance and prevent infections such as respiratory infections. Meanwhile, vitamin D3 is beneficial in increasing calcium absorption.

Look for calcium supplements that are stomach-friendly and easy to digest, which will make it easier for your body to reap its health benefits over time new normal in the midst of the COVID-19 pandemic.

Don't let pandemic conditions hinder your health. Apply the five tips above to maintain healthy bones and endurance for productive, great women.