Continuing the current topic of osteoporosis, let us dwell in more detail on proper nutrition, which helped to avoid and control the risk of the aforementioned disease.
The number of patients suffering from osteoporosis, is growing from year to year, due to a gradual increase in the average age of the population. Just imagine that every thirty seconds in Europe someone breaks a limb or vertebra for this reason. We must know and remember that our lifestyle and nutrition can both contribute to the development of the disease and prevent it. What kind of food should be consumed to effectively deal with osteoporosis?
Diet for osteoporosis
A diet rich in calcium and vitamin D is critical to preventing the disease. Also, you need to keep in mind that to maintain peak bone mass you should:
- To reduce the consumption of sweets and alcoholic beverages;
- To reduce the intake of salt, given that sodium contributes to the demineralization of salts;
- To quit smoking;
- To avoid consuming excessive amounts of protein and dietary fiber.
The daily calcium requirement for adults is estimated at 800 - 1000 mg. To ensure it, you must consume at least two glasses of milk per day. Cheese and cottage cheese in the same weight contain less calcium than milk, keep this in mind. Useful consumption of mineral bicarbonate water, which is characterized by a high content of calcium, (it is better to take it on an empty stomach).
A protein-rich diet increases urinary calcium loss. Studies by foreign scientists indicate that an excess of protein food contributes to the synthesis of hormones with anabolic effect, reducing the synthesis of parathyroid hormone.
Some vegetables (spinach, beets) reduce absorption in the intestines of calcium. The same effect is observed when consuming whole grain products. Excessive caffeine intake increases urinary calcium loss.
Of great importance in the prevention of osteoporosis belongs to vitamin D. Vitamin D or calciferol mdash; is an substance that regulates the features of intestinal absorption of calcium. The skin synthesizes vitamin D using ultraviolet light. To increase the level of this vitamin, it is important that the woman’s diet is rich in the required number of eggs, salmon, butter. A balanced diet should be in harmony with moderate exercise and insolation.