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Perempuan Indonesia Rentan Osteoporosis

Sekitar 63 persen perempuan di Indonesia mengalami kekurangan vitamin D sehingga rentan terkena osteoporosis (keropos tulang) akibat mengkonsumsi kurang dari sepertiga asupan kalsium yang dianjurkan. 


Berdasarkan hasil analisis data Risiko Osteoporosis yang dipublikasikan tahun 2006, Medical Nutrition Support Manager Fonterra Brands Indonesia, kata Dr. Tria Rosemiarti di Makassar, belum lama ini, prevalensi osteoporosis (osteoporosis) di Indonesia saat ini mencapai 41,75 persen. Hal itu, menurut dia, bahwa dua dari lima penduduk di Indonesia memiliki risiko terkena osteoporosis. Dari hasil riset yang dilakukan Universitas Indonesia (UI) bekerjasama dengan Otago University New Zaeland dan University Putra di Malaysia, diketahui bahwa rata-rata intake kalsium dari wanita Indonesia hanya 270 miligram sehari.


Hal tersebut menunjukkan konsumsi kalsium hanya 27 persen dari jumlah harian yang dianjurkan Organisasi Kesehatan Dunia (WHO), yaitu 1000 miligram per hari untuk orang dewasa. Padahal kalsium dan vitamin D merupakan nutrisi penting untuk membentuk tulang yang kuat dan menjaga kesehatan tulang yang optimal. Tanpa nutrisi yang kuat, tulang akan berisiko menjadi tipis, keropos dan mudah patah. Sementara, vitamin D dihasilkan dari paparan sinar matahari yang diterima tubuh, sedangkan kalsium ditemukan pada makanan-makanan olahan dari susu, sayuran hijau dan ikan-ikanan. 


Resiko osteoporisis ini, dapat dicegah dengan berjalan kaki, berolahraga menggunakan beban agar dapat menopang berat tubuh sendiri. Olahraga seperti ini akan membuat seluruh struktur tulang mendapatkan pembebanan yang berguna untuk melatihnya tetap kuat dan padat. 

Hal senada juga dikemukakan dr Agus Sambo dari Perosi Cabang Makassar yang menyebutkan bahwa penyakit keropos tulang ini biasa disebut `silent desease` karena jarang terdapat gejala ataupun tanda-tandanya hingga akhirnya menjadi parah dan menyebabkan banyak massa tulang yang hilang. "Osteoporosis dapat dicegah selain melalui pola makan yang mengandung kalsium tinggi dari vitamin D, juga melalui olahraga yang benar, teratur dan terukur seperti misalnya jalan kaki," katanya, demikian Antara.

Rahasia Keistimewaan Wortel Bagi Wanita

Wortel adalah salah satu jenis sayuran yang penampilannya cukup atraktif. Bagaimana tidak, bentuknya panjang, langsing, dan warnanya yang oranye membuatnya nampak �ngejreng� dibanding sayuran lain yang hijau standar. Dibalik penampilannya yang menarik itu, ternyata wortel punya banyak khasiat untuk membuat para perempuan tambah cantik dan sehat.
Dibandingkan dengan sayuran lain, wortel paling banyak mengandung beta karoten. Penelitian mengaitkan kandungan tinggi beta karoten dengan pencegahan kanker, karena sifat antioksidannya yang melawan kerja destruktif sel-sel kanker. Di samping itu beta karoten membantu sistem kekebalan tubuh yang menghasilkan 'killer cell' alami. Salah satu kanker yang dapat diatasi dengan wortel adalah kanker cervic atau leher rahim pada perempuan.

Sedangkan untuk kecantikan wanita, wortel memiliki manfaat untuk menghaluskan wajah. Caranya 2-3 wortel dikupas, dicuci, lalu diparut, dan diperas airnya. Oleskan ke wajah. Bisa juga setelah diparut, langsung ditempelkan ke wajah sebagai masker sampai kering. Triknya dalam memakai masker wortel, wajah jangan digerakkan seperti bercakap atau makan supaya maskernya tidak retak.
Selain itu untuk kesehatan mata, ternyata wortel juga mengandung Vitamin A pada yang bisa mengatasi keluhan pada mata, seperti mata minus atau rabun senja. Selain itu buah yang bisa dimakan mentah-mentah tersebut, bisa dijadikan sebagai obat luka bakar, yakni caranya dengan menumbuk wortel sampai halus, lalu tinggal dioleskan pada luka bakar.
Di dalam wortel juga terkandung pectin yang baik untuk menurunkan kolesterol darah. Serat yang tinggi juga bermanfaat untuk mencegah terjadinya konstipasi. Kandungan kalium dalam wortel bisa menetralkan asam dalam darah dan vitamin A membantu hati menghilangkan toksin di dalam tubuh. Wortel mentah atau dimasak merupakan sumber kalsium dan vitamin C

Diet for a healthy pregnancy

The nutrients you consume through your diet are of huge importance to the healthy development of your growing baby. Nutritional must-haves for pregnancy include:


Protein

This is vital to sustain your baby’s growth and development. Sources include lean red meat, poultry, pulses, beans, soybeans, tofu, eggs and cheese. A word of caution about certain dairy products: pregnant women should avoid soft and mold-ripened (blue) cheeses such as Brie and Camembert due to the potential risk of listeria, a bacteria that can cause miscarriage and premature birth. Listeria may also be present in unpasteurized dairy products and ready-to-eat foods such as hot dogs and deli meats. In addition, make sure eggs are well cooked as there is a small risk of salmonella in undercooked eggs.


Fiber

Pregnancy hormones that relax your muscles and ligaments can have the same effect on your digestive tract and many women report constipation in pregnancy. Eating plenty of fiber (find it in whole grains and fruit and veg) can help you avoid this.


Carbohydrates 

These are important as a source of energy that will help your baby to grow. Avoid refined carbs (white bread, rice and pasta) in favor of unrefined – wholegrain cereal and bread, brown rice and fruit and veg. 


Folate 

This B vitamin is crucial for the healthy development of your baby’s brain and spinal cord and reduces the risk of neural tube defects such as spina bifida. Research also suggests it can protect against childhood leukemia. The best food sources are leafy green vegetables such as spinach and kale, broccoli, citrus fruits, lentils, brown rice and chickpeas. Supplement your intake of folate by taking a 400mcg daily supplement of folic acid (the synthetic version of folate) well before you even start trying for a baby, increasing to a 600mcg supplement once you find out you’re pregnant. 


Calcium

This mineral is crucial for the development of your baby’s teeth and bones, and also helps keep your muscles strong and healthy. If he doesn’t get enough calcium to help build his bones, your baby will tap in to your calcium stores and deplete them. Vitamin D is essential for effective calcium absorption and is found in sunlight as well as sardines, salmon, milk, cheese, yogurt, and spinach.


Iron 

You need this to ensure a good supply of red blood cells, which transport oxygen to your baby and your own muscles and organs. Natural sources include lean red meat, wholegrain bread and cereal, kidney beans, spinach and dried fruits. Vitamin C increases iron absorption, so drink OJ with your iron-rich meal; tea (which contains tannin) inhibits iron absorption and should be avoided if possible. Vegetarian women may be more prone to anemia (iron deficiency), especially in the later stages of pregnancy, as iron derived from plant sources is harder for the body to process. Your OB-GYN or nurse-midwife may advise you take a supplement. 


Vitamin C

This is essential for the development of your baby’s skin, bones and tendons. It helps tissue repair itself and heightens your body’s resistance to infection. It also helps your body to absorb iron properly. The best food sources of vitamin C are citrus fruits, broccoli, tomatoes, spinach and potatoes.


Vitamin B12

This helps our bodies process folate and also assists in making red blood cells and keeping the nervous system healthy. It’s found in poultry, red meat, liver, fish, cheese, yeast and eggs. Getting enough can be a challenge for vegetarians and vegans, so take a prenatal supplement that contains this vitamin. 


Vitamin B6

This helps our bodies utilize energy from the protein and carbohydrates that we eat. It is also helps oxygen carrying hemoglobin to form. It will aid your baby’s overall development and may help ease morning sickness during the first trimester. The best dietary sources of B6 are salmon, eggs, green leafy vegetables, watermelons, bananas, soy beans, peanuts, milk, potatoes, bread, beef, liver, pork and some fortified breakfast cereals. 


Vitamin A

Also known as retinol, this aids in the development of your baby’s eyesight, tooth enamel, hair and thyroid gland. It also promotes cell growth and resistance to infection. Food sources of vitamin A are plentiful (they include carrots, dairy products, leafy green vegetables and sweet potatoes) and most of us get what we need from our diet. An excess of vitamin A can be harmful so avoid supplements. 


Vitamin D 

This is manufactured by our bodies when we’re exposed to sunlight so if you cover up when you’re outside (perhaps for religious reasons) speak to your OB-GYN or nurse-midwife about supplementing. 


Selenium 

This mineral is found in meat, fish and nuts – in fact, just one unshelled Brazil nut contains 100mcg (the daily recommended dietary intake is 200mcg). A recent UK study found that slightly increasing selenium levels might help to prevent pre-eclampsia in women who were likely to be prone to the condition.


Fluids 

Water, herbal teas and unsweetened natural fruit juices are essential to ensure you’re well hydrated. It’s likely you’ll be thirstier than before and it’s important not to let yourself dehydrate, as this can make you feel tired, dizzy and hungry, as well as increasing the risk of headaches. Fluids to avoid are caffeine containing tea, coffee, soda and, of course, alcohol. 


Consult your OB-GYN or nurse-midwife for further advice in this area and check with them before taking any vitamin or mineral supplements.