How to eat to prevent osteoporosis

Posted on November 14, 2013 by john in Health care

1 Lack of calcium weakens bones and fractures occur.

Osteoporosis is caused by loss of calcium weakens the bones and causes a lower fracture resistance. No symptoms and people who suffer, mostly women, not discovered until late in the disease. The bones affected are the hip, wrist and spine, where there are frequent breaks due to insufficient calcification.

Data from the International Osteoporosis Foundation (IOF ) ensure that approximately ” one in three women over 50 will have an osteoporotic fracture ( figure higher than that of breast cancer), and one in five men over 50 ( figure greater than prostate cancer ). ”
2 Genetics and irregular eating habits are the main causes.

The causes of osteoporosis can be multiple. Dr. Garcia Gonzalez of the University Hospital of Navarra, explains that in some cases is caused by the presence of other “diseases such as diabetes, hyperthyroidism or hypogonadism, arthritis, myeloma or astocitosis “. They can even influence the use of drugs like ” heparin or corticosteroids.”

However, most patients suffer from osteoporosis or because of genetics or lifestyle and irregular eating. “The risk of osteoporosis depends much as 60-80 % of genetic factors. Environmental factors, hormonal and physiological may increase this risk and exacerbate the consequences of the disease “, as indicated by Cynthia Rodriguez, director of nutrition at MenuDiet.
3 Consume little dairy, vegetables and fruits causes calcium deficiencies.

From birth to the teenage calcium absorption by the body reaches its peak. However, after age 16, especially women, need to increase the consumption of products that help assimilation of this substance from the bones.

A study published by the Department of Endocrinology and Nutrition, University Hospital San Cecilio of Granada indicates what are the appropriate levels of calcium intake at different stages of life:

- Between 3 and 8 years : 800 mg / day.
- Between 9 and 17 years : 1,300 mg / day.
- Adults : 1,000 to 1,500 mg / day.
- Pregnant women: 1,300 mg / day.

( Check the levels of calcium from food ).

The study’s authors say that ” the poor consumption of dairy products, vegetables and fruits, and a high intake of calcium- poor drinks ” cause that much of the population does not have adequate levels.
4 Take foods rich in vitamin D : fatty fish and egg.

“Vitamin D affects calcium absorption because it is responsible for producing a hormone, calcitriol, which is responsible for its absorption. If you do not eat sufficient amounts of vitamin D, do not produce the hormone and not absorb calcium correctamete “explains nutritionist Leticia Garnica, head of Dietistaynutricionista.com.

Foods with more vitamin D are fatty fish such as tuna, mackerel, sardines or salmon and egg yolk.

Garnica recommends taking fish stock because ” the thorns are a rich source of vitamin D. The broth keeps the property.”

Moreover, experts recommend taking the sun for 10 minutes a day to activate vitamin D in the body.
5 Foods more effective in preventing osteoporosis.

To prevent osteoporosis should ensure sufficient daily calcium through your diet. Foods rich in calcium are :

- Dairy : Milk, yogurt, cheese, curds, etc.. Cynthia Rodriguez, director of nutrition at MenuDiet, recommends ” avoid whole milk because the fat globules can drag preventing calcium absorption.

- Fish and seafood: mainly that you can take with bones ( anchovies and sardines) and others such as bream, clams, backpacks, cockles, cock, prawns, shrimp, monkfish, sardines, tuna and hake.

- Vegetables : they are rich in calcium but a portion is carried by the fiber and phytic acid. In order not to lose large amounts of calcium in these foods need to follow the cooking times.

- Vegetables: especially spinach, kale and broccoli.

- Nuts : although they are rich in calcium, it is not assimilated 100% and its calorie content is high. They are not recommended for overweight people. Among the most calcium are almonds stand.
6 Example of a diet rich in calcium.

Maintaining a diet rich in calcium throughout life will assure that in the case of osteoporosis due to genetic causes less severe consequences. Cynthia Rodriguez, MenuDiet, offers a sample menu that includes enough calcium daily :

- Breakfast ( 504 mg. Calcium ) : A bowl of milk + 60 gr. of bread ( mold or fresh) with jam + 1 kiwi.

- Mid-morning ( 312 mg of calcium) : A glass of milk + a piece of fruit or serving of 120 grams.

- Food ( 198 mg. Calcium ) : Beans with clams + Monkfish + American + infusion or fruit bread.

- Snack ( 152 mg. Calcium ) : yogurt + a piece of fruit or serving of 120 grams.

- Dinner ( 334 mg. Calcium ) : egg with spinach and bechamel sauce + 100 gr. Fresh cheese with honey + bread + tea or fruit.