Osteoporosis has many consequences which makes every day actions more difficult.
Frequently consequences of osteoporosis are:
• Back pain and chronic back nature, which are exacerbated during exercise;
• Deformation of the skeleton;
• Reducing the growth;
• Reduce disability;
• Bone fractures of the skeleton (most of the vertebrae of the spine, the bones of the forearm, and in later life – and the femur).
How osteoporosis can be prevented
Never is too early and never is too late to prevent osteoporosis! The best moment to start and adolescence, during which it is the accumulation of bone mass.
Prevention of osteoporosis includes:
Healthy eating by:
• Daily use of milk and milk products;
• Consumption of fish, fresh fruits and vegetables, herbs, nuts and mineral water;
• Consumption of foods rich in phytoestrogens – soy, legumes and grains, which are particularly suitable for the elderly;
• dietary intake of calcium, phosphorus, vitamins (D, C, B6, K, folic acid), minerals (magnesium, boron, zinc, copper, manganese, silicon), which help build and maintain normal bone tissue.
Movement, contributing to the development of fundamental properties of bone – strength, flexibility, and resistance by:
• Daily exercise with moderate load;
• Walking over 5-6 km a day.
Daily physical activity helps keep bones more than one hour vigorous exercise 2-3 times a week!
It is enough to stay outdoors on sunny days – exposure to the sun for 10-15 minutes during the day is enough to form vitamin D in the body that is absolutely essential for building bone.
Limiting and minimizing unhealthy habits like smoking, alcohol abuse, excessive consumption of coffee, sugar, salt.
A healthy and balanced diet is crucial to ensure strong and healthy bones at any stage of life and reduce the risk of osteoporosis. Key role in bone health have mineral calcium and vitamin D.
Calcium is a major structural component of bone and vitamin D helps calcium absorption in the gut and ensures proper metabolism and bone mineralization.
Most foods providing calcium are milk and dairy products which also a good source of protein, vitamins and other minerals. Green vegetables (broccoli, kale), canned fish with soft bones such as sardines, nuts (almonds, hazelnuts, walnuts) and tofu are also rich in calcium and can help to prevent osteoporosis.