Osteoporosis is a combination of two words - Greek osteos, meaning bone, and Latin porus, meaning a hole. This perfectly captures the essence of the disease. It can be avoided - it is enough to take care of the bones to keep them strong. For this purpose, you should take care of a proper diet and exercise.

In order for the skeleton to perform its functions properly, old and damaged bone cells are destroyed and new ones are formed in their place. This continuous process means that from 2 to 10 percent is replaced during the year. bone composition. Young people develop new cells faster than older people. Young people also lose bone more slowly. Approx. In the 30th year of life, the bones reach their peak mass. After that, the process of creating and destroying cells remains in equilibrium for many years. However, in the majority of people in their forties, bone loss begins to prevail over reconstruction. It has been measured that bone mass decreases by 0.5-1% each year. And during the menopause, this process speeds up considerably - some women lose 2 to 5 percent each year. bone mass. If the bone loss is rapid, or when the peak bone mass is low,osteoporosisdevelops, a disease often also referred to as bone thinning. Osteopenia can be brought under control through proper diet, exercise, outdoor exercise, moderate sunbathing, and rejection of anything that harms your bones.

A diet to strengthen bones - will prevent osteoporosis

Treatment of osteoporosis begins in childhood, because there is nothing more effective in medicine than prophylaxis. Up to the age of 19, more than 90 percent are created. bone mass. When bone growth stops, skeletal maturation begins, which involves increasing the density and calcification of the bone tissue. For this to happen, your daily diet should contain over 1200 mg of calcium (for orientation: 100 g of milk contains 120 g of calcium, 130-170 g of yogurt, and 600 g of cheese on average). It is also worth remembering that some nutrients make it difficult for calcium to be absorbed from the gut. These include uronic acids (found in vegetables and fruits), oxalates (found in green parts of plants), and phytates (found in whole grains and legumes). Absorption of calcium is also hindered by insoluble fiberalimentary. So you need to arrange the menu in such a way as not to combine dairy products with vegetables.

The poor condition of bones is caused not only by the lack of calcium, an element that is involved in the formation and mineralization of bone tissue. Other vitamins and minerals also decide about it. The most important of them are:

  • Vitamin D - occurs in the body in two similarly acting forms: D2 (ergocalciferol) - supplied with food, and D3 (cholecalciferol) - is formed in the skin under the influence of the sun. The vitamin increases the absorption of calcium from the gastrointestinal tract and stimulates the formation of osteoblasts. When it is missing, the bones weaken - they cannot regenerate, they become brittle. Deficiencies result from a diet low in fish, butter, egg yolks and a lack of exercise in the air. Vitamin D acquires its unusual properties after passing through the liver. Therefore, diseases of the liver and kidneys can be the reason for its deficiency. Drugs, such as anti-epileptics, also reduce its concentration in the body.
  • Magnesium - is another bone benefactor. Over 60 percent of this element is found in bones in compounds with calcium and phosphorus. Magnesium has a positive effect on bone mineral density, because it is involved in the process of calcium absorption. Magnesium absorption from the gastrointestinal tract is increased in the presence of vitamin B6, which is found in bananas, liver, tuna and grain products.
  • Vitamin K - is of paramount importance for bones. Its sufficiently high consumption reduces the risk of fractures, the development of osteopenia and osteoporosis. This is because vitamin K affects the activity of a protein called osteocalcin, which binds calcium to the bones. This vitamin also stimulates osteopotin - a factor that determines bone density. Taking vitamin K together with vitamin D stops not only the development of osteopenia, but also osteoporosis, because the first vitamin enhances the action of the second. When vitamin K is lacking (found in broccoli, spinach, fermented dairy products, egg yolks), bone formation is impaired.
  • Vitamin C - is necessary for the proper synthesis of collagen, which is the main organic component of bones. Research suggests a link between vitamin C and bone density. In order to prevent osteoporosis, it is recommended to consume 100-500 mg of this vitamin (in black currants, parsley, kiwi, citrus).
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The sun for the bones

Experts recommend 10 minutes of sunbathing (just expose a small part of the body to the sun) before applying sunscreen. This will allow it to be produced in the bodyenough vitamin D to assimilate the calcium in food. Vitamin D is the only vitamin that the body can produce on its own, and all it needs is sunshine. When UVB rays reach the skin, the cholesterol contained in it is converted into provitamin D. Within 24 hours, provitamin D - under the influence of our body's heat - transforms into vitamin D.

How to have strong bones - invaluable exercise and walks

Exercise, especially walking, stimulates the formation of bone mass. During walking, the forces of gravity act on the bones, which in combination with the variable muscle tension inhibit bone loss. Movement increases the tolerance of bone tissues to effort, improves the range of motion of joints, and thus protects them against damage. Thanks to gymnastics, we also strengthen the muscles that support the skeleton and protect it against deformation and fractures.

It is best to walk for at least 30 minutes with a brisk step, waving your arms. When we are just starting training, initially walk for 15 minutes and gradually increase the time as you improve. Nordic walking is recommended - a march during which you should support the body movement with rhythmic pushing off with the help of special ankles. The march stimulates 90 percent to work. muscles. It is an excellent training for the cardiovascular and respiratory systems, it can replace the good bones and dynamic exercises. Lovers of two wheels will also serve their bones well.

For he althy bones, the best exercises are weights or strength exercises. Tennis, volleyball or running on a soft surface are recommended. People with osteoporosis should avoid exercises that may injure jumping, jerking, bending, and lifting weights. Swimming and cycling are recommended for everyone. However, in order for the exercises to be effective, you need to do them systematically.

Worth knowing

Avoid what is harmful to the bones

The body uses only 40 percent of food. calcium - provided that the body has enough vitamin D. As much as 60 percent. calcium is excreted in the urine. This is normal process, but we can advantageously change these proportions.

Fatty dairy products - calcium will be reduced more slowly if we maintain the correct ratio between calcium and phosphorus (1: 1) in our daily diet. To achieve this, avoid fatty dairy products. Let's choose the one with a content of 1.5-2 percent. fat. But let's not reach for defatted products as they do not contain vitamin D, which facilitates the absorption of calcium.

Sodium - when we use a lot of s alt, not only our heart suffers, but also our bones, because sodium "drives out" calcium from the body. Caffeine - increases calcium loss, and thisweakens bones. You can afford 2 cups of coffee a day. If you drink more, drink 3 cups of milk for the sake of your bones.

Protein - bones are harmed by its excess, because it accelerates the production and excretion of urine, and with it, we lose large amounts of calcium. But let's not overdo it - protein-rich meat, poultry, fish, peas and beans also provide many other nutrients. For bone he alth, 2-3 portions of protein per day (a piece of fish, sandwich with sausage) are enough. Let's not give up on dairy products, even though they also contain protein.

Alcohol - impairs the conversion of vitamin D, which leads to a reduction in the absorption of calcium from the intestines and excessive excretion of it in the urine. Alcohol also affects the cells that make up your bones.

Powdered soups - they harm the bones because the phosphorus they contain significantly reduces the concentration of vitamin D in the body.

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Spine, bones, joints