Osteoporosis – a silent bone thief
More and more societies in the world are aging, which is inextricably linked with the development of age-related diseases. One of such diseases is osteoporosis, which has been recognized by the World Health Organization (WHO) as a disease of civilization. According to the definition provided by the WHO, osteoporosis “is a systemic skeletal disease characterized by low bone mass, a disturbed microarchitecture of bone tissue leading to increased bone fragility and fractures“.
When we hear about nutrition in osteoporosis, our first association is calcium and dairy products. While the mentioned element is actually crucial in the diet prophylaxis and therapy of this disease, one should not forget about other equally important, but often overlooked elements. In this post, we would like to present you some slightly less known facts about the non-pharmacological treatment of osteoporosis.
Our advice:
– The diet of a person struggling with osteoporosis is not only to ensure an adequate supply of calcium, but also to guarantee the appropriate ratio of this element to phosphorus, which should be 1: 1. Both of these elements are the main building blocks of bone tissue and are responsible for its density. Disrupting their relationship in favor of phosphorus results in a phenomenon known as a negative calcium balance. Food products characterized by the appropriate content of both of the above-mentioned elements are, first of all, small bony fish (such as sardines), goat and sheep milk products, as well as fatty cheeses, e.g. cheddar.
– Better absorption of calcium will be achieved by introducing supplements with boron.
– In addition to the density of bone tissue, you should also take care of its elasticity. We will achieve this through an increased supply of such micronutrients as:
- chlorine present in most animal products,
- sulfur, which in the form of sulfuric amino acids is found in eggs and meat,
- zinc, the best source of which are seafood and cereal products,
- silicon found in high-fiber vegetables and grains.
– Caring for the elasticity of the bones, you should not forget to drink water. Every day you should drink 30 ml of water for every kilogram of body weight (i.e. for a person weighing 70 kg it will be 2.1 liters of pure water).
– Taking care of the skeletal system, let’s take care of the presence of vitamin C. It has a positive effect on the regeneration of connective tissue – by participating in the synthesis of collagen, i.e. the main protein of connective tissue, it ensures the proper functioning and functioning of the skin, cartilage and bones.
– Another important vitamin in the context of the skeletal system is vitamin D. It is involved in the maturation and functioning of osteoclasts, and also stimulates their growth. In addition, vitamin D regulates the calcium metabolism by stimulating the absorption of this element from the gastrointestinal tract.
– When struggling with osteoporosis, you should give up stimulants: quit smoking completely, drink coffee and alcohol in a reasonable amount.
– Let’s not forget about the movement! By practicing moderate physical activity, we ensure proper tension of the tendons, which results in better blood supply to the periosteum. Reasonable exercise = healthy bones longer.
– Control your hormone levels – Research shows that the deficiency of hormones such as 17β-estradiol in women and testosterone in men is essential in the pathophysiology of osteoporosis.