Osteoporosis is a bone disease characterized by low bone due to the elements of bone calcium and abnormally reduced so that bones become brittle, porous and easily broken. Osteoporosis is not only a reduction in bone density but also decreased bone strength. In osteoporosis, bone damage faster than the improvements made by the body. Osteoporosis is often called a bone loss. The bones that often fracture / broken ie: bone vertebrae, pelvis, leg and ankle forearm. 

Osteoporosis is more experienced by the elderly, especially at the age of 70 years and above as well as in women who have menopausal and has decreased the amount of estrogen. Although osteoporosis can also attacked a man, but in women around the age of 50 years and over the process of brittle bone occur more quickly. This is because in addition to having a smaller bone frame compared to men, women also experience menopausal phase in which the levels of the hormone estrogen that affects bone density decreases. Osteoporosis in women four times higher than in males. Osteoporosis in men mostly because of advanced age or alcohol. 

Osteoporosis is a disease that can not be known in a short time (silent disease). In the early phase, showing no symptoms of osteoporosis sufferers are unaware that they experienced problems until it became severe and a lot of lost bone mass resulting in broken bones. Osteoporosis, which occurs in the vertebrae (the vertebrae) caused the patient to be shorter because the shattered vertebrae, the body also become bent. At around the age of 70 years, the mass of the spine / backbone resulting in reduced until the third bend and the reduction in height. 

In addition to advanced age and menopause, osteoporosis is influenced by 

several factors such as unhealthy lifestyles, such as less actively engaged or no exercise, low calcium and vitamin D intake, smoking habits and alcoholic beverages, soft drinks, drinking caffeine / coffee overload and too many salty foods can increase the risk of osteoporosis. Other risk factors are heredity, the framework of small bones, too thin, low estrogen levels in women and low testosterone in men, suffering from rheumatic joints, and women who experience ovarian removal. 

Calcium plays an important role in preventing osteoporosis because it is a dominant factor for nutrient intake to bone. Calcium is a mineral needed for bone structure. Adequate calcium intake from an early age can help strengthen bones and reduce the rate of bone loss during the following years when getting old. In old age, calcium is lost from the body greater than that produced by calcium. In osteoporosis sufferers lose about 500 mg of calcium. Based on international standards, the recommended calcium intake is 1000-1500 mg per day for adults. Unfortunately however, calcium consumption in Indonesia is very low, only about 254 milligrams per day. Research conducted Giji and Food Research Center, MOH, said that about 41.7% of Indonesian people experiencing premature osteoporosis, which means any two people from five Indonesian population are at risk for osteoporosis. 

Amount of calcium needed by age level, namely: 

- Children ages 4-8 years old need 800 milligrams of calcium per day 

- Ages 9-18 years old need 1300 milligrams (mg) of calcium per day 

- Adult women (aged 19-50 years) need 1000 mg of calcium per day 

- Women over 50 years old need 1200 mg of calcium per day 

- Pregnant or lactating women need 1000-1300 mg of calcium per day 

Bone loss can not be cured totally and restore the bone as the first condition, which can be done is to reduce risk factors with prevention efforts as early as possible through the acculturation patterns of healthy living and eating habits. Ordering food is very important to prevent osteoporosis, which is through the eating of food with balanced nutrition and nutritional needs with elements rich in calcium and low in fat. Following this diet and lifestyle can do to prevent osteoporosis: 

- Consumption of high-calcium milk and low fat, yogurt, cheese, broccoli, spinach, canned sardines, oysters, shrimp / rebon, anchovies and fish eaten with bones, as well as soybeans and processed products like tempeh and tofu as a source of calcium. Soy is very good, especially for women, because they contain natural estrogens (phytoestrogens) that is needed at the time of menopause. 

Consumption of other nuts as well as a source of phosphorus, high food content of vitamin D such as dark green leafy vegetables. The body must also get enough sunshine in the morning at least 15 minutes as a source of vitamin D, since this vitamin is needed for calcium absorption. 

- Avoid excessive drinking coffee because it can remove excessive calcium. also reduce the soft soft drinks as they may inhibit calcium absorption. 

- Limit consumption of red meat and salt or salty foods 

- Avoid alcohol and cigarettes because it can absorb the calcium in the body's reserves. 

- Do regular exercise is also to strengthen bones and muscles. 

HEALTHY Salam dr JULY'TRA 89/span>