Diet For Strengthened Bones And Prevent Osteoporosis

Diet for strengthened bones and prevent osteoporosis

As the years go for a person, as the personality is molded, changes in the organs are produced. One of the pathologies related to the passage of time that affects bones is osteoporosis.

Definitions

You have to differentiate between two terms, which are usually associated but that do not mean the same: osteopenia and osteoporosis.

It is known as osteopenia to the reduction of the amount of calcium and phosphorus of the bones. This picture, which can be identified by the decrease in bone density, can appear at any stage of the life cycle. It can be seen in premature infants even in adults.

On the other hand, osteoporosis is the most frequent bone disease. Etymologically it means "porous bones" and how this definition indicates, occurs when the bones become more fragile and have more probability of breakage.

The difference between these two terms is that osteopenia is the term with which bone loss is usually described. On the other hand, the term osteoporosis is used when this bone loss becomes more evident.

Risk factor’s

For this etiology, modifiable factors and non -modifiable factors are distinguished, in any case, both condition the presence of the disease.

Some of the factors that cannot be influenced and that condition the appearance of osteoporosis are: having close relatives with osteoporosis, presenting an advanced age or having a low body and muscular mass index.

However, there are factors that can be controlled and toilets must make special emphasis when advising changes in habits. Smoking, is one of the factors associated with the loss of bone mass and can be controlled. Other factors belonging to this group are: arterial hypertension, type 2 diabetes or excessive alcohol consumption.

It cannot be ignored that osteoporosis can be secondary to other diseases such as intestinal inflammatory disease, rheumatoid arthritis or celiac disease.

Objective of the intervention

The fundamental objective of treatment is to preserve bone mass in the best possible state. It is very important that people at risk and already affections lead an active life and avoid fractures at all costs.

Physical activity has different effects depending on its intensity, frequency and duration. The age at which physical exercise begins to practice, having observed greater protective effect when it happens in adolescence, must also be considered in this context.

On the other hand, we must not forget that the diet contributes considerably to mitigate or slow down the bone depletion process.

Food and nutrition

Optimize diet is one of the points to consider in subjects with bone losses. These affections must choose a diet rich in calcium and vitamin D and must ensure proper protein consumption.

Increase calcium contribution

Starting from the base that a normal diet contributes between 600 and 800 mg/day, you have to increase that amount. The main source of calcium is dairy therefore, if liquid milk is not consumed, skim milk can be used to enrich meals. For those subjects who do not tolerate dairy products can be used calcium or fortified food accessories.

Other calcium sources are fruits and vegetables, such as spinach or curly;legumes;Some fish such as sardines and other foods such as egg yolk.

In addition, it must be taken into account that calcium is better absorbed when it is accompanied by other foods except for fiber and oxalates that hinder calcium absorption at the intestinal level.

Favor vitamin D intake

Vitamin D is necessary for calcium to be absorbed at the intestinal level. This is the reason why you have to enhance the consumption of foods rich in vitamin D such as dairy products, blue fish and eggs.

Do not forget that the main source of vitamin D is the sun, walking sunny days can be a good combination of vitamin D and physical exercise.

Other considerations

Small changes can be made in the day to reduce the factors that precipitate in osteoporosis. Some of these factors are: the use of anticonvulsive or corticosteroids, a reduced consumption of fruits and vegetables and dairy products or a sedentary lifestyle.

Other measures that can be taken are the acquisition of a healthy lifestyle that does not include tobacco and the practice of physical exercise with weight load and resistance training.