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If you suffer from osteoporosis, change your lifestyle, and especially your diet, as soon as possible. Avoid wholemeal bread, cut down on meats, and avoid junk food. Instead of frying - steam, forget about stimulants and s alt.

Osteoporosis , called the silent killer, develops asymptomatically even for several years. During this time, bone mass gradually decreases and changes in the structure ofbonestake place, making them weaker and more prone to fracture even with a minor fall. He althy bones are constantly rebuilt - resorbed by osteoclasts (osteoclasts) and rebuilt with the participation of osteoblasts (osteogenic cells). This allows for a quick supply of minerals, especially calcium, to the needs of the entire body, without compromising bone strength. These processes change with age. From birth to the age of 25, bone building prevails, which is why there is a rapid increase in their mass. The calcium content in bones also increases. After the age of 35, osteoclast cells are more active - there is a progressive loss of calcium and weakening of the bones.

A diet rich in calcium and vitamin D supports the treatment of osteoporosis

Therefore, an important element in the prevention and treatment of osteoporosis is a diet rich incalciumandvitamin D . Eat 4-5 meals a day regularly, making sure each of them includes dairy products, fruit or vegetables. The menu may also include bread, preferably wheat or whole grain. It contains vitamin B6 , copper and zinc support bone development.

  • Limit your eating of large amounts of wholemeal bread, which is high in phytates that make it harder to absorb calcium.
  • Similarly, meat and cold cuts (up to approx. 75 g per day) - although they contain wholesome protein, they also contain a lot of phosphorus. This, consumed in significant amounts, competes with calcium, making its absorption difficult.
  • Avoid highly processed foods and fast food for the same reason.
  • Limit s alt use to 6 g (teaspoon) per day. Traditional s alt can be replaced with a s alt low in sodium, enriched with potassium and seasoned with herbs, basil, parsley and dill.
  • There are stimulants on the black list: alcohol, strong coffee and tea (over 3 cupsper day), carbonated drinks such as cola and energy drinks, which increase the excretion of calcium in the urine.

It is best to prepare meals at home, choosing dishes boiled in water or steamed, stewed or baked in aluminum foil. It is inadvisable to fry, roast and stew in the traditional way - i.e. with the addition of fat, because its excess may contribute to lowering the calcium content in the body, increasing the risk of osteoporosis.

Daily amount of calcium in dairy

Make sure your diet does not run out of calcium - the basic building block of bones. Every day you need about 1000 mg of it, which is the same as in 3 glasses of milk and 200 g of lean cottage cheese. If you are lactose intolerant or just don't like milk, replace it with yogurt, kefir or sour milk. Also, eat cheese that contains almost no lactose (a sugar that causes diarrhea and stomach aches after drinking milk). These cheeses have up to six times more calcium than cottage cheese. However, you have to remember that they are quite calorific and contain a lot of saturated fat and cholesterol, so it's better to limit them to 1-2 slices a day. From time to time you may be tempted by ice cream and milk desserts, but these are also quite caloric. On the other hand, people suffering from osteoporosis and allergic to cow's milk proteins can sometimes replace them with goat's milk and its products (in some allergy sufferers it does not cause ailments). Good sources of calcium are:

  • sardines in oil and tomatoes
  • green vegetables (kale, broccoli, parsley) and legumes (soybeans, beans). However, it must be remembered that the calcium that comes from these products is much less absorbed than that from dairy products.
Important

Remember that some vegetables (e.g. spinach, sorrel, rhubarb, beetroot) and stimulants (tea, coffee or sour wine) are rich in oxalates. These substances bind calcium in the digestive tract, reducing its absorption. Therefore, when using a diet rich in calcium, it is worth avoiding them.

Vitamin D not only in fish

A serving (150 g) of oily sea fish should be on your table 2-3 times a week. They are the best source of vitamin D. This, in turn, is essential for the proper development of the skeletal system and ensures good bone he alth throughout life. Its deficiency, on the other hand, causes reduced calcium absorption and increased demineralization, and thus bone weakness. You can find vitamin D in:

  • butter
  • margarine
  • tranie
  • cheese
  • egg yolk
  • cereals and breads.

Importantly, it is also produced in the skin under the influenceultraviolet radiation. Oily sea fish has the added benefit of being high in omega-3 unsaturated fats, especially EPA and DHA. They have anti-inflammatory properties, inhibit the production of interleukin-6 and interleukin-8 (pro-inflammatory cytokines), which stimulate the activity of osteoclasts. This allows you to lower bone demineralization and maintain their density. Similar effects are demonstrated by omega-3 fatty acids contained in linseed and rapeseed oil and olive oil. The latter has mainly monounsaturated oleic acid. It supports the action of vitamin D, limits the excretion of calcium in the urine and has a positive effect on the production of collagen in the bones. Therefore, if you are at risk of osteoporosis, use 1-2 tablespoons of flaxseed oil, canola oil or olive oil daily. However, avoid corn or sunflower oil - the unsaturated omega-6 fatty acids contained in them in large amounts stimulate the production of pro-inflammatory cytokines, having a destructive effect on bones.

Magnesium - found in vegetables and fruits

Add a cup of fruit or vegetables to each meal, and have a handful of almonds or nuts for tea. They have a lot of calcium and magnesium, which stimulates osteogenic cells, activates vitamin D, and improves the transport of calcium to and from bones. Fruits and vegetables also contain a lot of vitamin C (involved in the production of collagen - the basic component of bones), vitamin A (reduces bone fragility, preventing fractures) and potassium (reduces the excretion of calcium in the urine).

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Diets