Prevention and treatment osteoporosis

After 40 years of human bones gradually lose their density and become brittle, which is a natural part of aging. The best way to prevent and treat osteoporosis is proper nutrition and a healthy lifestyle.

  Osteoporosis - a disease in which bones become fragile - has no symptoms and is found most often after fractures. Every second woman and every fifth man over the age of 50 bone breaks because of this disease. If you have been diagnosed with osteoporosis or you just want to strengthen their bones to prevent fractures, there are several methods that are useful for both prevention and treatment of osteoporosis.

Food for osteoporosis

Eat calcium-rich foods. Adults need to consume at least 700 mg calcium per day and 1200 mg if diagnosed osteoporosis. Eating yogurt, cheese sandwich, a handful of almonds and a salad of spinach, you get your 700 mg.

By foods rich in calcium include low-fat yogurt, milk, cheese, canned salmon, spinach and cabbage, nuts and seeds, tofu, dried fruit.

Do not overdo it with the protein. Your diet should contain protein (meat, fish, eggs, nuts, seeds), fresh fruit, vegetables and carbohydrates ( bread, pasta, potatoes, rice ).

Excessive amounts of protein, which contains, inter alia, in the meat and cheese, saturates the body with acid, calcium and concluded that weakens bones. Make sure that your diet is balanced.

Drink sensibly. Alcohol, tea, coffee, cola and other carbonated beverages reduces the amount of calcium in the body and weaken bones. Stick to the recommended amount of alcohol, and minimize the amount of consumption of carbonated drinks and coffee, replacing them with water and diluted juices.

Healthy Lifestyle

Try to quit smoking. The more you smoke, the more likely that you will suffer from osteoporosis. reduce the number of cigarettes smoked or abandon this habit.

Less salt. Salt accelerates the loss of calcium. Most of us are consumed 9 g of salt per day, but it is recommended 6g that power teaspoon. Do not add salt to food, look at the label. Avoid products which contain 1.5 g of salt per 100 g ( or 0.6 g of sodium ) or more. Chips, ham, cheese, store sauces and processed foods such as pies, pizza, soups - all of them with a high salt content.

Be active. Bones become stronger when you use them. The best way to strengthen bones - to devote at least five hours per week of physical activity, including walking, running, dancing, golf, tennis, cycling, swimming. Useful for bones housework and garden.

Often the sun. For calcium absorption in the body needs vitamin D. Vitamin D is found in oily fish, liver, unrefined vegetable oil, whole grains and egg yolks. In our body also produces vitamin D, when we are exposed to sunlight.

Most people get enough vitamin D from exposure to the sun for 15 minutes two or three times a week. Usually, this is enough to survive the winter.

Maintain a healthy weight. Too low weight may increase the risk of developing osteoporosis. This applies particularly applies to those who suffer from anorexia.