Changes in diet may stop osteoporosis, which threatens every third woman and every fifth man. What should you do? Reduce the intake of proteins and sodium, increase the intake of vitamins and minerals.
Osteoporosis is a disease that leads to loss of bone mass and therefore easier bone fractures. Every third woman and every fifth man in the world has osteoporosis.
Symptoms of osteoporosis
The occurrence of osteoporosis may also be due to a chronic lack or a lower intake not only calcium but also vitamin D, magnesium, vitamin K, B12 and B6. The bone density can be negatively affected by the increased intake of proteins, sodium, alcohol, caffeine, and smoking.
High intake of proteins, processed foods, and a way of life without much physical activity and movement can also contribute to the increased occurrence of osteoporosis in the older age.
What’s good for bones and reduces chances for osteoporosis?
In the first place is CALCIUM
Daily adults need about 1300 milligrams of calcium. One liter of fresh milk containing about 1200 mg of calcium, and has a sufficient vitamin D in itself.
And other dairy products contain significant amounts of calcium, for example, various types of cheese, yogurt, and sour milk. Fish, honey, broccoli and spinach, lemon and orange bark, dried figs and dried plums, hazelnuts, peanuts, almonds, pistachios and nuts are also recommended. Please note that calcium cannot be absorbed without vitamin D.
Eat more small meals
The body absorbs only 350 to 500 mg of calcium at once, so it is useful to divide the daily dose into several smaller meals. The best protection against osteoporosis is a balanced diet that includes a combination of milk and milk products, fish consumption, celery root, four to five dry figs or apricots. A daily dose of calcium can satisfy: one sardine, four dry figs and two cups of yoghurt.
If someone does not have the chance to take the recommended daily dose of food, it is necessary to supplement it with calcium supplements that you can buy at healthy food stores, so keep in mind that they have as little calcium carbonate as possible.
Nothing without VITAMIN D
Vitamin D is created in the skin by the action of the sun and enough is about 15 minutes of sunbathing daily to meet the needs of the body. In foods vitamin D can be found in butter, yolk, liver oil from cod, as well as in ready-made preparations.
Before you can begin taking supplements of vitamin D, everyone should determine how much of this vitamin is lacking by simply determining blood levels. It is estimated that as much as 80 percent of the world’s population has a lack of vitamin D. In the summer months, this vitamin can simply be “absorbed” by sunbathing, but only at a certain age. Older people, unfortunately, don’t have enough enzymes that convert vitamin D in the skin in its active form.
Don’t forget the plants
For the prevention and treatment of osteoporosis tea is prepared by making a mixture of 200 g of sage, 200 g of alfalfa and 200 g of horsetail. Three tablespoons of the mixture pour with half a liter of boiling water and immediately cover. After half an hour strain and drink during the day.
Exercise is MANDATORY
Physical activity increases bone mass before menopause and slows down the loss of bone after menopause. Bones become stronger with exercise as well as muscles. Exercises like: walking, running, weight training, tennis and aerobics are good for the bones. Intensity and duration of exercise depend on the person’s health and must be agreed with the competent physician or trainer.
In a liter of white wine, add four tablespoons of rosemary leaves and 250 g of butter or fat. Cook for five to six minutes. Use the mixture cooled for the massage.