It is estimated that over 2 million Poles suffer from osteoporosis, and another 8 million are at risk of developing this insidious disease. The majority of the population associate this condition with people of advanced age. However, the loss of bone mass continues over the years, and the scale of this phenomenon is influenced by the lifestyle that occurs in youth. Therefore, it is worth implementing appropriate prophylaxis from an early age, including physical activity and a diet rich in appropriate minerals and vitamins.
Diet as a prophylaxis of osteoporosis
Osteoporosis is often referred to as the “silent bone thief”. And not without reason, because it can develop for many years without showing any symptoms. It sometimes happens that osteoporosis is diagnosed only when an osteoporotic fracture occurs, which is a sign of a poor structure (mineral density) and quality of bone tissue. In order to be able to effectively prevent fractures, and thus a significant deterioration in the quality of life, it is worth ensuring that the bones are provided with building substances and nutrients from an early age.
Many minerals and vitamins, including calcium, vitamin D, phosphorus, and magnesium, affect bone mineral density. At the same time, it should be borne in mind that consuming too much sodium, alcohol and coffee abuse have a negative effect on bone mineral density.
Calcium
Action
Calcium is the most important building block of bones, which contains 99% of this element. Pediatricians emphasize the importance of delivering it to the body from the first months of life. Adequate calcium intake in youth has a great influence on the final condition of the skeletal system in adulthood. This is due to the fact that this component is then best absorbed. After the age of 30, its concentration in bones slowly decreases.
Check your daily calcium requirement!
Where to find it?
The level of calcium in the body can be supplemented by selecting:
- dairy products, including fermented ones (cheese, milk, kefirs, yoghurts),
- green vegetables incl. broccoli, Brussels sprouts, kale, cabbage, parsley, spinach,
- legumes (beans, soybeans),
- fish (without removing the bones) – salmon, herring, anchovies and sardines.
It is worth noting that while the calcium content in dairy products is high, the amounts in plant-derived products may not be sufficient to meet the daily requirement for this element.
Since calcium absorption is also dependent on many factors (e.g. simultaneous intake of certain medications and chronic diseases) and can therefore be significantly difficult, a good solution is to introduce proper supplementation. Highly absorbable calcium ions in the form of calcium carbonate are found in Calperos, which can be administered to both elderly and young people (mainly pregnant and breastfeeding women).
Vitamin D
Action
Vitamin D is one of those deficiencies Poles suffer from the most. This is mainly due to the limited number of sunny days in our latitude. This compound is synthesized in the skin, and the process is supported by solar radiation. Vitamin D is primarily responsible for the regulation of calcium-phosphate metabolism, and its too low concentration in the body impairs calcium absorption, which causes the development of diseases such as osteoporosis, osteopenia and rickets.
Where to find her?
Vitamin D can be found in:
- oily fish, including mackerel, herring and sardines
- eggs and butter,
- fortified breakfast cereals.
Phosphorus
Action
Phosphorus, next to calcium, is one of the most important components of bone tissue. Although it constitutes only 0,65-1,1% of the adult human body weight, more than ¾ is found in the skeletal system. Its proper proportion in the daily diet determines the proper absorption of calcium. Phosphorus and vitamin D deficiencies can lead to osteomalacia, i.e. bone softening.
Where to find it?
To ensure an adequate level of phosphorus, the plate should contain:
- wheat bran, seeds, nuts,
- poultry meat,
- eggs,
- legumes, including lentils, soybeans, and beans.
Magnesium
Action
Magnesium is a valuable ingredient whose properties include, among others supporting bone mineralization processes. The deficiency of this element in the diet may cause the occurrence of postmenopausal osteoporosis.
Where to find it?
Magnesium deficiencies can be supplemented by remembering about the presence of, among others, in the daily diet:
- dark cocoa without added sugar and flavors,
- dark chocolate,
- brown rice, buckwheat and oatmeal,
- hazelnuts and pistachios,
- sunflower seeds.
The prevention of osteopenia and osteoporosis primarily includes a proper diet that should accompany a person every day and be habitual rather than occasional. It is worth remembering that you work all your life to keep your bones healthy.