Osteoporosis appears when the bones lose their consistency and thickness, making them more vulnerable to injuries and fractures. Every bone can be affected so it is crucial that you take all the necessary precautions in order to avoid that.
Women are more vulnerable and likely to suffer from Osteoporosis than men, since their bones are less dense and generally thinner plus they undergo series of changes in the hormones because of the menopause, so all this affects the bones.
There is a diet that could prevent you from Osteoporosis. This is what you need to know:
Potassium can improve the balance of calcium, can increase the mineral density in the bones, and can reduce the bone reduction which is caused by the metabolic acids. According to a research done on 3000 woman in pre-menopause and post-menopause, it was claimed that those who still menstruated and took potassium more, increased the bone density by 8%.
Potassium is definitely helpful when it comes to fight against osteoporosis.
You can increase your intake of potassium by consuming potatoes, yogurt, fish, sweet potatoes, soy, avocado, milk, peaches, soy milk, bananas, watermelon, melon, lettuce, spinach, pumpkin, peanuts, broccoli, oranges, raisins, lentils, papaya, sunflower seeds, pistachios, tomatoes, mushrooms, and a lot more.
- VITAMIN K
This vitamin is important for the development of osteocalcin, which is found in the bones. People who take more vitamin K are less likely to suffer from fractures and Osteoporosis. That is why it is crucial to consume it. Foods rich in vitamin K are the spinach, mustard, lettuce, parsley, broccoli, kale, chard, endives, cabbage, as well as Brussel sprouts, asparagus, and so.
People believe that proteins increase the possibility of Osteoporosis, because if you take many proteins, you discard more calcium in the urine. But according to researchers, it is not the protein that is the issue, but the excess.
Proteins are very important for the strength of bones. Proteins are present in meat, eggs, fish, lentils, soy, beans, walnuts. Make sure you don’t consume very often milk, yoghurt or cheese.
What you need the most is the calcium. Bones consist of it and calcium is extremely important mineral for physical functions such as the functions of the nerves, muscles and the activation of the immune system. When the diet isn’t healthy enough, the body uses the bones as reserves for energy. This isn’t that much applicable if there has been a day or two with bad diet, because then eventually you go back to the normal diet. If the diet is generally poor there is no substitution, as in the previous case, when it is easy to substitute what you have missed. You simply consume more calcium and everything comes back to its normal. In the latter case, the Osteoporosis is inevitable.
When you are 30, the bones are the strongest and densest. Therefore both children and adults should consume calcium in the necessary amount. When women are in their menopause phase, the density of their bones decreases so at this point calcium is very important.
It is recommended that your intake is between 1000 and 1200 mg of calcium per day. There are a lot of dietary supplements which can give the necessary quantity, but it is better if you consume it through natural food. Still, if you decide to take a supplement, pay attention not to exceed 2500 mg since this can lead to stones in the kidneys.
Foods which are rich with calcium are the canned sardines, dried figs, eggs, oranges, carrots, onions, garbanzo beans, pine nuts, clams, tofu full of calcium, and many more.
- VITAMIN D
You need calcium to fight Osteoporosis but you need vitamin D along with it. If you lack vitamin D, the body tries to get the calcium from the bones, and it isn’t replacing it. All this non-replacement can trigger Osteoporosis.
The recommended daily intake of vitamin D is 800 IU. That means, you need to consume sardines, salmon, soy milk, egg yolks, mushrooms, in order to get it.
Magnesium is good for the body. It helps the absorption of calcium. It increases the density of the bones and can decrease the beginning of Osteoporosis as well as fractures. Dietary supplements which include calcium and vitamin D also include magnesium.
You don’t actually have to take dietary supplements. You only need to add some of the foods in you daily menu like: peanut butter, sesame seeds, pumpkin seeds, almonds, spinach, beans, amaranth, potatoes, sunflower seeds, peanuts, whole wheat bread, etc.
You need to have a diet which is not very different from what you were used to but to contain everything you need.