Зміст
Osteoporosis is the most common metabolic bone disease in older people associated with bone loss. As a consequence, the frequency of fractures increases. As a result of osteoporosis, bones become porous, brittle and so weak that there is a risk of breaking them. It mainly affects the spine, hips and forearms. People over 50 should be aware of the negative effects of this disease, change their diet, improve and increase their physical activity. Below are some tips on how you can prevent osteoporosis or how to deal with side effects once it is diagnosed.
Osteoporosis: Make sure you have the right amount of calcium
The diet for osteoporosis should be rich in calcium and vitamin D. Eat regularly 4-5 times a day. Each meal should include dairy products, fruits and vegetables. Wheat or whole grain breads may appear on the daily menu. Vitamin B6, copper and zinc in bread contribute to the development of bones. Eating 1 serving of milk and yogurt and 2–3 servings of cheese each day will help you get the calcium you need, with a daily intake of 1000 mg calcium for men aged 50-70 and 1200 mg for women aged 51 and men over 71. Calcium supplements are necessary when it is difficult to achieve a daily diet. However, it should be remembered that exceeding the indicated dose can cause side effects such as the formation of kidney stones or diseases of the cardiovascular system.
Osteoporosis: Bones need exercise as much as physical exercise
Osteoporosis is a disease that can be prevented through, among other things, exercise. Daily gymnastics, running or dancing will save you from problems after 50 years. Movement is great for strengthening bones. The body loves exercise, and the bones are stronger the more they are loaded. Therefore, if you do not want to suffer from osteoporosis, start exercising at an early age. Post-menopausal women are more prone to osteoporosis, so they need to exercise regularly – even, if possible, daily. Nordic walking is also beneficial for your health. It improves the respiratory and cardiovascular systems, as well as increases oxygen consumption, develops and strengthens the muscles of the lower and upper extremities, as well as the trunk, arms and shoulders, and most importantly, it does not load the joints.
Osteoporosis: Sunbathe as often as possible
Sunlight is essential for the body to produce the required amount of vitamin D3, which is a guarantee of good bone health. We don’t need to stay outside all day and be exposed to harmful radiation. In the summer, we need 20–30 minutes in the sun, during which our skin produces up to 10,000 units of vitamin D. Patients usually require more than 800-1,000 units of vitamin D3, which is recommended for the general population deficient in this vitamin. Therefore, you should check its level with a doctor and find out the dose necessary for the body.
Osteoporosis: Quit smoking and reduce alcohol consumption
Quitting smoking is imperative if you want to protect your health. Tobacco is harmful to bones, especially in those with osteoporosis or osteopenia.
Excessive alcohol consumption is also very harmful to bone health. The risk is especially increased in people with osteoporosis; among other things, the risk of falls increases.
Osteoporosis: Vitamin K
Vitamin K is fat soluble and appears to play a key role in improving bone health and preventing bone loss. Vitamin K1 is part of vitamin K, which, when combined with calcium and vitamin D3, increases bone and mineral density. Vitamin K2 appears to have a positive effect on bone mass, but more research is needed to thoroughly examine its role in this process. Foods high in vitamin K include green leafy vegetables such as asparagus, fennel, cucumbers, olives, and herbs. The best source of fruit is plums.
Remember that regardless of the stage of osteopenia, osteoporosis, or the first fracture, you must always relieve the symptoms of the disease in order to alleviate the suffering. So, let’s try all the methods to relieve the symptoms of the disease.
