How to prevent osteoporosis

Osteoporosis occurs due to the decrease in bone density. Consuming an adequate supply of calcium and vitamin D helps to prevent this disease, which affects women more, and which is characterized by a decrease in bone strength, with the bones most affected by the disease being the hip, wrist and the spine.

Osteoporosis is caused by the loss of calcium that weakens bones and causes a lower resistance to fractures. The data provided by the International Osteoporosis Foundation (IOF) ensure that approximately One in three women over 50 years old will suffer a fracture due to osteoporosis. That is why it is important to know how to prevent it from childhood.


How to reduce the risk of osteoporosis

- Eat foods rich in calcium: dairy, vegetables and fruits.From birth to adolescent age, calcium absorption reaches its maximum peak. Therefore, it is important to increase the consumption of products that help the assimilation of this substance by the bones as soon as possible. It is recommended not to eat whole milk because the fat that they carry can drag the calcium, preventing its absorption. The poor consumption of dairy products, vegetables and fruits and a high intake of low calcium drinks, causes that a large part of the population does not have adequate levels and that they end up developing osteoporosis.


- Take foods rich in vitamin D, fatty fish and eggs.Vitamin D influences the absorption of calcium because it is responsible for producing calcitrol, a hormone that has the function of absorbing calcium in our body. If we do not ingest enough vitamin D, we will not absorb calcium correctly. The foods with the highest amount of vitamin D are fatty fish such as: tuna, mackerel, sardines or salmon and egg yolk.

- Add legumes to your diet.Legumes are rich in calcium, but a part is carried away by the fiber and phytic acid it contains. So that you do not lose large amounts of calcium in these foods it is important that they are cooked with a correct cooking time.


- Do physical exercise.It is important to maintain an active life. A physical activity adapted to the age and characteristics of the person, increases the coordination and strength of the muscles and balance. It is advisable to walk daily, perform gentle exercises, such as riding a bicycle, swimming or climbing stairs.

- Avoid alcohol and tobacco.They are substances that accelerate the loss of bone mass by decreasing the absorption capacity of calcium in the body.

- Do not overdo caffeine.Caffeine has a laxative effect that makes the excretion of calcium through urine higher than normal.

- Perform a densitometry periodically.Women, especially after menopause, are the most at risk of triggering this disease, therefore, it is advisable to perform a densitometry every two years.

Noelia de Santiago Monteserín

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- Strong bones: food and basic care

Video: Preventing, Diagnosing and Treating Osteoporosis Video – Brigham and Women’s Hospital


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