BAB I VITAMIN D DAN KESEHATAN TULANG
1.10. Model Perubahan Gaya Hidup
Berdasarkan hasil penelitian, terdapat tiga faktor yang dapat meningkatkan kadar vitamin D dalam tubuh seorang perempuan. Model perubahan gaya hidup terdiri dari tiga faktor tersebut dan ketiga faktor tersebut harus berjalan seiringan sehingga memberikan hasil yang optimal dalam meningkatkan kadar 25(OH)D serum atau vitamin D dalam sirkulasi tubuh (Gambar 1.5).
Panduan gaya hidup tersebut adalah 1. Paparan sinar matahari
Paparan sinar matahari yang disarankan adalah paparan sinar matahari diwaktu-waktu tertentu, yaitu:
a) Pukul 06.00-08.00 WIB dan 16.00-18.00 WIB= 30 menit b) Pukul 08.00-09.00 WIB dan 15.00-16.00 WIB= 15 menit c) Pukul 10.00-11.00 WIB dan 14.00-15.00 WIB= 10,5
menit
Selain dari waktu diatas, maka penanda lain yang dapat dipakai adalah warna kemerahan yang paling minimal muncul pada kulit saat pemaparan sinar matahari.
AKTIVITAS
FISIK
ASUPAN
VITAMIN D
PAPARAN
SINAR
MATAHARI
STATUS VITAMIN D TUBUHGambar 1.5. Model Perubahan Gaya Hidup Pencegah Kekurangan Vitamin D Pada Perempuan
2. Peningkatan aktivitas fisik: Beberapa aktivitas fisik yaitu:
a) Olahraga ringan: seperti bola sodok, bola gelinding (bowling), atau golf, atau berjalan ringan dengan keluaran energi rata-rata 0,76 MJ/jam, lebih dari 4 jam per minggu b) Olahraga sedang: seperti bulutangkis, bersepeda, berdansa,
berenang, atau tenis, dengan keluaran energi rata-rata 1,26 MJ/jam, 3-4 jam per minggu
c) Olahraga berat: seperti tinju, bola basket, sepakbola, atau dayung, dengan keluaran energi rata-rata 1,79 MJ/jam, 2-3 jam per minggu.
3. Peningkatan asupan vitamin D
Peningkatan asupan vitamin D terdiri dari asupan bahan makanan sumber sehari-hari, makanan yang difortifikasi vitamin D, dan suplemen vitamin D. Ketiga sumber tersebut dapat dikonsumsi seiring dengan peningkatan aktivitas fisik dan paparan sinar matahari.
KESIMPULAN
Defisiensi vitamin D yang berpengaruh terhadap kesehatan tulang ditemukan di dunia, termasuk juga negara tropis dan salah satunya adalah Indonesia. Defisiensi vitamin D yang terjadi terutama pada perempuan, sangat dipengaruhi oleh gaya hidup. terdapat tiga faktor yang dapat meningkatkan kadar vitamin D dalam tubuh. Penyebab defisiensi tersebut antara lain kurangnya asupan vitamin D, tingginya lemak tubuh, kurangnya paparan sinar matahari, dan pengaruh faktor genetika.
Model perubahan gaya hidup terdiri dari tiga faktor tersebut harus berjalan seiringan sehingga memberikan hasil yang optimal dalam meningkatkan kadar 25(OH)D serum atau vitamin D dalam sirkulasi tubuh.
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