Osteoporosis is a progressive disease in which the bones become more and more fragile, which leads to changes in posture and exposes the person to fractures. The term osteoporosis is derived from Latin and means “porous bones”. Due to physiological, nutritional and hormonal differences between women and men, osteoporosis affects women more than men. People around the age of 30 have the strongest bones; after this age the decline begins. In women, this decline begins to accelerate at menopause. Osteoporosis is considered to be caused only by a calcium deficient diet and is therefore considered to be remedied by taking calcium supplements. This is not the case. The important factor is how calcium is absorbed and used by the body, as well as the type of calcium consumed.
Nutritional recommendations
• The right balance. Although calcium supplements are important in treating osteoporosis, there are other things that matter. The right balance of magnesium, boron, potassium, folic acid and vitamins C, D, E and K also play an important role in the fight against osteoporosis.
• There are conflicting opinions about osteoporosis and protein consumption. Some research shows that large amounts of protein consumed lead to an imbalance in the body, which it tries to counteract by releasing minerals from the bones – including calcium. Another view argues that proteins increase the production of insulin-like growth hormone, IGF-1, which is responsible for maintaining muscle and bone strength. Personally, I believe that as long as the diet includes sufficient amounts of fruits and vegetables and moderate and indicated consumption of protein (0.8-1g / kg body weight / day), protein has no major effect.
• Eat lots of foods that are high in calcium and vitamin D. Good sources include dairy products, broccoli, shellfish, dark green leafy vegetables, oysters, salmon, sardines, sesame seeds, beans, shrimp, gulia, wheat germ.
• Include garlic and onions in your diet, as well as the egg – these foods contain sulfur, which is necessary for maintaining healthy bones.
• Avoid foods and beverages that contain phosphates, such as soft drinks and alcohol. Avoid smoking, sugar and salt. Limit the consumption of citrus fruits and tomatoes – they can inhibit the assimilation of calcium. Excess coffee also helps eliminate calcium.
• Vitamin K, Found in dark green leafy vegetables such as turnips, spinach, Brussels sprouts, broccoli, asparagus and some green salads, it slows down bone loss.
• Exercise regularly. Lack of exercise leads to loss of calcium, but it can be recovered with proper exercise. Walking is probably the best and most handy exercise for maintaining bone mass, but also tennis, dry stairs, aerobic exercise, lifting weights contribute to strengthening bones.
“Because of the physiological, nutritional and hormonal differences between women and men, osteoporosis affects women more than men.”
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