“I was walking to work as I did every day, and when I got off the sidewalk I lost stability and ended up on my knees on the floor. The first surprise was to fracture my wrists by a blow that was not so strong. The second was the diagnosis of the doctor: Osteoporosis.”
This can be the story of someone who, one day like any other and in front of an almost unimportant event, discovers that he or she suffers from a disease that did not know about. Osteoporosis is a condition that weakens bones in their density and quality, making them more porous, fragile and susceptible to breakage. The main cause is the lack of calcium. Use these tips for calcium treatment and prevention of Osteoporosis.
Why is this mineral so important?
Calcium is important because your bones are living tissue: calcium is deposited and permanently removed from our skeleton, which makes it essential to reinforce its deposits daily. In addition, calcium has two “partners” that help in this task: phosphorus and vitamin D. When calcium intake is not adequate calcium deposits in the bones can decrease increasing the risk of osteoporosis.
Although this situation is more frequent in women, it can also affect men. As it usually occurs without symptoms (in those who do not check the health of their bones most of the time is detected after a fracture), it is essential to emphasize prevention.
What is a Bone Densitometry?
To confirm a diagnosis of Osteoporosis you must perform a densitometry, a study that allows you to know if there is a loss of bone mass.
Women are prone to develop osteoporosis, especially after menopause, but the remarkable incidence of this disease in the male population extended the use of densitometry to both sexes. The control frequency is:
Woman: 45 – 50 years
Man: 50 years
Subsequent studies as directed by the doctor.
If your densitometry test is affirmative, a laboratory analysis can help detect if the density is maintained or the loss is progressive.
To improve bone density it is important:
Ingest 3 to 4 servings of dairy products daily at least in adults and 5 servings during adolescence. Milk, yogurt and low-fat cheese are an excellent source of calcium and contain vitamin D, phosphorus and potassium. If you suffer from lactose intolerance, try small amounts of dairy products with other foods or choose fortified skim milk lactose free.
Include daily dark green leafy vegetables (spinach, Swiss chard), broccoli, fresh fruits, dried fruits (nuts, almonds, hazelnuts), legumes (soy, lentils, peas, beans) and seeds (flax, sesame, sunflower). Soy and its derivatives could have therapeutic and preventive action on osteoporosis due to its richness in phytoestrogens, which contributes to the calcification of bones and prevents the loss of bone mass during menopause.
Lower the consumption of salt and foods rich in sodium and control the consumption of fats and proteins as they reduce the assimilation of calcium.
Limit the amount of Caffeine present in cola drinks, coffee and tea to a maximum of 3 cups daily because it affects the absorption of calcium.
Drink alcohol in moderation, as it hinders the absorption of calcium. The daily limit is for women up to 1 1/2 measures and for men, 2 1/2.
You should exposed your skin to the sun for a few minutes every day for the body to produce vitamin D. Take sun on the arms and face for a few minutes.
Perform physical activity. It allows increasing bone and muscle strength, improving the use of calcium and vitamin D to fix calcium in bones. Exercise at least 30 continuous minutes per day.
With these measures and the densitometry check, you can successfully prevent osteoporosis.
Load your calcium in your youth
Some adults have deficiencies in the density of their bone mass due to the low calcium accumulated during youth.
Those who develop a greater amount of bone mass while they are young will be able to better tolerate age-related bone loss and have a lower risk of osteoporosis. Once osteoporosis is developed there is no way you can repair the damage to the bones.
Dairy products are not the only foods that provide calcium. However, when calcium comes from non-dairy sources it is absorbed in smaller quantities. Below you will find the amount of servings you should eat from other foods to match the calcium provided by dairy.
To eat all the calcium your bones need equivalent to that absorbed by 1 cup of milk you need to consume 4 cups of beans, or 8 cups of spinach, or 26 tablespoons of oat bran. As you can see dairy products are foods with higher amounts of calcium.
7 Foods to replenish calcium in bones
[one-half]1 cup of skim milk
1 pot of low-fat yogurt
5 ounces of light cheese
3 tbsp of fat-free ricotta
3 tbsp of grated cheese light
1 pot of yogurt fortified with calcium
2 cheddar cheese slices [/one-half]
Final Thoughts …
Calcium Treatment and Prevention of Osteoporosis
As osteoporosis progresses, bone loses consistency and uniformity, making the bone more fragile. Low bone density increases the risk of fracture. The most frequent areas of fracture are the wrists, the spine and the hips, occurring spontaneously due to minor blows or falls and even simple household chores.
One in three women over 50 years old has osteoporosis.
More than 2 million women have osteoporosis.
More than 17,000 wrist fractures are produced per year. 80% do not even suspect that they have osteoporosis and 50% have never undergone densitometry.
Only 20% of women with osteoporosis perform the appropriate treatment.