LIFESTYLE Adela Alexa, nutritionist, dietitian. Diet and osteoporosis:
Osteoporosis is a progressive disease in which the bones become more brittle, leading to changes in position and predisposing a person to fractures. The term osteoporosis is derived from Latin and means “porous bone“. Because of the physiological, nutritional, and hormonal differences between women and men, osteoporosis affects more women than men. People under 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 only caused by a calcium-deficient diet, and thus can be treated by taking calcium supplements. This is not the case. The important factor is how the body absorbs and uses calcium, as well as the type of calcium consumed.
LIFESTYLE Adela Alexa, nutritionist, dietitian. Diet and osteoporosis:
nutritional recommendations
• Correct balance. Although calcium supplementation is important in treating osteoporosis, other things are important. The right balance of magnesium, boron, potassium, folic acid and vitamins C, D, E and K also plays an important role in the fight against osteoporosis.
• There are conflicting opinions about osteoporosis and protein consumption. Some research shows that eating too much protein leads to an imbalance in the body, which it tries to counteract by releasing minerals from the bones – including calcium. Another view holds that proteins increase the production of the 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 adequate amounts of fruits and vegetables and moderate and indicated consumption of protein (0.8-1 g/kg body weight/day), protein does not have a significant effect.
• Eat a lot of foods that are high in calcium and vitamin D. Good sources include dairy products, broccoli, oysters, dark green leafy vegetables, oysters, salmon, sardines, sesame seeds, beans, shrimp, julia, and wheat germ.
• Include garlic and onions in your diet, as well as eggs – these foods contain sulfur, which is essential for maintaining healthy bones.
• Avoid foods and drinks 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 absorption of calcium. Excess coffee also helps flush out calcium.
• Vitamin K found in dark green leafy vegetables such as kale, spinach, Brussels sprouts, broccoli, asparagus and some green salads, slows down bone loss.
• Exercise regularly. Lack of exercise leads to calcium loss, but it can be recovered with proper exercise. Walking is perhaps the best and most beneficial exercise for maintaining bone mass, but tennis, dry stairs, aerobic exercise, and weightlifting also contribute to strengthening bones.
“Because of the physiological, nutritional, and hormonal differences between women and men, osteoporosis affects women more than men.”
