Did you know that fighting osteoporosis is possible? In osteoporosis, the bone loses its composition and thickness. This makes the bone prone to fractures and injuries. Osteoporosis, or bone loss, can affect all bones. Therefore, it is important to take the necessary preventive measures to prevent the development of osteoporosis. The diet presented in this article to combat osteoporosis is good to recover!
Fighting Osteoporosis With The Right Diet – Remember These Nutrients
The most important nutrient you need to fight or treat osteoporosis is calcium, as bones are mostly made up of it. However, this mineral is also vital for other bodily functions, such as musculoskeletal movements, nerve function, and the activation of the immune system.
If your diet is neither healthy nor balanced, your body may use your bones as a reserve of energy. This is not a problem when you are not eating healthy for one day, after which you return to your healthy lifestyle. In this case, you just need to eat a little more to make up for what your body has taken from your bones.
However, if your diet is very one-sided or unhealthy, this replacement will not occur, but your body may continue to take calcium from your bones, inevitably suffering from osteoporosis and its consequences at some point.
At the age of thirty, your bones are at their strongest and densest. Therefore, it is important that both children and adults consume the required amount of calcium. When women reach menopause, their bone density decreases due to the hormonal changes that take place at this stage. This contributes to the development of osteoporosis, and therefore calcium intake is important.
The recommended dose is 1,000 to 1,200 milligrams of calcium per day. While there are several supplements on sale that give you this amount of calcium, it is important to choose natural foods. If you are taking a dietary supplement, make sure that the amount of calcium you consume does not exceed 2,500 milligrams per day, as excessive consumption can cause kidney stones and difficulty in absorbing minerals into the body.
Examples of foods rich in calcium include canned sardines, eggs, figs, oranges, chickpeas, mussels, carrots, pine nuts, onions, calcium-fortified tofu, and low-fat milk.
2. Vitamin D.
While calcium is essential, fighting osteoporosis also requires vitamin D. Vitamin D allows calcium to be broken down into the parts of your body that need it – including the bones. Vitamin D deficiency in adults results in your body taking the calcium it needs from the bones without replacing it. All of this contributes to the development of osteoporosis.
The recommended amount you should get vitamin D daily is 800 International Units (IU). The best foods to get this nutrient are salmon, sardines, vitamin D fortified milk, soy milk, vitamin D fortified yogurt, egg yolks and mushrooms.
Magnesium has many functions in your body. One of them is to promote calcium absorption. According to some scientific studies, adequate consumption of magnesium increases bone density and reduces the chances of osteoporosis and fractures. It is common for supplements containing calcium and vitamin D to also contain magnesium. However, these should be used with caution as they may cause stomach problems.
You do not need to use supplements. Just add some of the following foods to your daily diet: pumpkin seeds, spinach, northern tails, sunflower seeds, almonds, light potatoes, nuts, peanut butter, whole grain bread, and sesame seeds.
Potassium promotes bone formation, improves the calcium balance in your body, increases the density of minerals in the bones, and reduces bone loss caused by acids formed in the digestive tract.
A study of 3,000 premenopausal and postmenopausal women showed that women who were menstruating and increased their calcium intake also increased their bone mineral density by 8%. Although the researchers say that these results were influenced by the natural properties of fruits and vegetables, it is clear that potassium is an ally in the fight against osteoporosis.
Potassium-rich foods include light potatoes, yogurt, soy, soy, fish, sweet potatoes, avocado, banana, lettuce, spinach, melon, pumpkin, milk, carrots, seed pots, peaches, papaya, pistachios, soy milk, watermelon, tomatoes, mushrooms, raisins, raisins, raisins, , broccoli, sunflower seeds.
5. Vitamin K.
Vitamin K is essential for the formation of a protein called osteocalcin, which is found only in bones. It has been found that people who consume plenty of vitamin K have a lower risk of developing fractures and developing osteoporosis. It is therefore very important to eat plenty of vitamin K. Before using any dietary supplements, you should consult with your doctor.
Foods rich in vitamin K include spinach, kale, chard, head cabbage, endives, mustard, lettuce, broccoli, parsley, Brussels sprouts, watercress, asparagus.
Most people think that protein increases the risk of developing osteoporosis because the more protein you eat, the more calcium is excreted in the urine. Experts have conducted experiments showing that excessive protein intake is a problem, not the protein itself.
The truth is that protein is a key factor in bone strength. This nutrient is found in foods that need to be eaten to get strong bones: meat, fish, eggs, beans, sow, soybeans and walnuts. Make sure you eat high-fat foods, such as milk, cheese, and yogurt, less often or in smaller amounts.
Fighting osteoporosis and the diet planned for it should not be too restrictive or too different from what you and your body are used to. As you can see, a well-balanced diet can give you the minerals and nutrients you need to keep your bones healthy.