October 20th was the International Day against osteoporosis
Osteoporosis is a bone disease that increases the risk of fractures. It is characterized by decrease in bone mass leading to reduced bone strength and fracture occurrence, usually in the hips and ankles.
Women more often suffer from osteoporosis than men.
Fractures from osteoporosis are nearly twice as common at women. The most affected are women who are in menopause or who have passed this stage of life.
Osteoporosis does not show visible symptoms. Often people discover it only after they suffered some fractures. Therefore, sometimes this disease is called the “silent epidemic“.
The number of people with osteoporosis is constantly increasing worldwide, so prevention is very important.
It is never too early nor too late to start taking measures for protection against this silent disease.
FOOD for denser bones
Good source of calcium are weeds, green vegetables, dried fruit and tofu. Nutrition plays an important role in reducing the risk of developing osteoporosis, as well as it’s treatment. Proper nutrition affects the development and maintenance of bone mass. Calcium, vitamin D and fatty acids are essential for bone health at adults.
Consume enough calcium
Most of the foods which has calcium in it are dairy products. Other excellent sources are sardines, salmon, seaweed, green vegetables, dried fruit, nuts and tofu. Very often in supermarkets you can see shelves with juices, milk, yogurt and cereals rich in calcium.
800 to 1,000 milligrams of calcium are sufficient for 1 day. This amount can be found in 3 large glasses of milk. People who suffer from osteopenia or osteoporosis day should take 1200 milligrams of calcium.
Vitamin D and calcium are necessary for human body. Vitamin D is a substance that can be found in fish oil, egg yolks, fish of northern seas as salmon and herring. The best way to enter the vitamin D is to expose to the sun from 10 to 15 minutes because so naturally regulate the amount of vitamin D in the body.
Fruits and vegetables and less salt
A number of scientific research on osteoporosis is aimed for fruit and vegetable intake. Potassium, which is found in fruits and vegetables, protect and conserve calcium. One medium potato or a big banana “save” about 60 milligrams of calcium.
Fruits and vegetables are rich in phytochemicals that prevents the emergence and development of degenerative diseases. Sodium, which is found in salt and processed foods have the opposite effect and increases the excretion of calcium in the body.
Keep in mind that osteoporosis is common in people who are not physically active.
Groceries from the “black list”
Excessive intake of alcohol, caffeine, salt, food fiber, vitamin A and calcium phosphates excreted from the body.