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Osteoporosis is not a natural consequence of one’s ageing process, but a result due to lack of prevention. There is a lot we can do in order to protect our bones, and prevention begins from childhood by “building” strong bones. Naturally, the process of prevention does not end there; we need to understand that the habits we adopt throughout our whole lifetime, affect the health of our bones. Nonetheless, you can begin, at any time, the action against the occurrence of osteoporosis by:
- Eating a healthy and balanced diet rich in calcium and vitamin D
- Exercising on a regular basis
- Stopping smoking and restricting alcohol consumption
Calcium and Vitamin D
Calcium is a metal that is essential for ossification (the creation of bones), as well as for maintaining healthy bones. Most of the organism’s calcium is found in bones. We lose calcium daily through our skin, sweat, hairs, nails and urine. When our body is calcium-deficient, it will use the deposit found in bones.
How much calcium do we need?
The quantity depends on the age and the gender.
Women’s daily needs are:
Before the age of 50 — 1000mg daily
From the age of 50 onwards — 120mg daily. These quantities concern the overall calcium intake from foods and supplements.
What are the symptoms of osteoporosis?
- Backache
- Reduction in height
- Kyphosis (hunchback)
- Prone to fractures
You must consult your doctor when:
- there is premature menopause
- there is a history of hereditary osteoporosis
- you are receiving corticosteroids long-term
- you have suffered a fracture that seems to have happened too easily
- you are experiencing problems with your thyroid
Which nutritional factors precipitate osteoporosis?
- Low calcium intake
- Surgical reduction of the stomach which does not allow appropriate calcium absorption.
- Eating disorders, especially anorexia nervosa which, besides the low calcium intake, may cause disruptions in a woman’s menstrual cycle, leading to amenorrhea, which further weakens the bones.
Which lifestyle choices lead to osteoporosis?
A sedentary lifestyle leads to an increased risk for developing osteoporosis. By contrast, exercise aids to a great extent in maintaining strong bones.
Smoking weakens our bones and alcohol consumption of over 2-3 units daily, also increases the risk for osteoporosis. On the contrary, conservative consumption of wine or beer may actually be beneficial.
- Those of you who love fruits and vegetables are contributing to the good health of your bones.
Those of you who love fruits and vegetables are contributing to the good health of your bones.
