More and more societies in the world are aging, which is inextricably linked to the development of age-related diseases. One such disease is osteoporosis, which has been recognized by the World Health Organization (WHO) as a disease of civilization. According to the definition presented by WHO, osteoporosis “is a systemic skeletal disease characterized by low bone mass, 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 indeed key in the dietary prevention and therapy of this disease, we should not forget about other equally important, although often overlooked elements. In this post clinical dietitian Wrocław would like to present you with a few lesser-known facts about non-pharmacological treatment of osteoporosis.
Our advice:
– The diet of a person struggling with osteoporosis should not only provide an adequate supply of calcium, but also guarantee an 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. Disturbance of their mutual ratio in favor of phosphorus results in the occurrence of a phenomenon known as negative calcium balance. Food products that are characterized by an appropriate content of both of the above-mentioned elements are primarily small bony sea fish (such as sardines), goat and sheep milk products, as well as fatty cheeses, including cheddar.
– We will achieve better calcium absorption by introducing boron preparations into supplementation.
– In addition to bone density, we should also take care of its elasticity. We will achieve this by increasing the supply of microelements such as:
- chlorine present in most animal products,
- sulfur, which is found in eggs and meat in the form of sulfur amino acids,
- zinc, the best source of which is seafood and cereal products,
- silicon found in vegetables and grains rich in fiber.
– When taking care of bone elasticity, we cannot forget to drink water. Every day, we 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 l of pure water).
– When 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, 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 takes part in the maturation and functioning of osteoclasts, and also stimulates their growth. In addition, vitamin D regulates calcium metabolism by stimulating the absorption of this element from the digestive tract.
– When struggling with osteoporosis, you should give up stimulants: quit smoking completely, drink coffee and alcohol in reasonable amounts.
– Let’s not forget about exercise! By practicing moderate physical activity, we ensure proper tendon tension, which results in better blood supply to the periosteum. Sensible exercise = longer healthy bones.
– Control your hormone levels – as studies show, a deficiency of hormones such as 17β-estradiol in women and testosterone in men is of fundamental importance in the pathophysiology of osteoporosis.