Healthy lifestyle

Tips to prevent osteoporosis

Tips to prevent osteoporosis

How to avoid osteoporosis

Osteoporosis is a bone disease which results in a very high brittleness of bones due to a decrease in the density of bone tissue, this represents a increased risk of bills.

It is a pathology very common in women but it can also be suffered by men, especially in advanced age.

To prevent osteoporosis it is recommended:

Calcium

Meeting your daily calcium needs can help keep the calcium you already have in your bones.

Adults need 1,000 mg of calcium per day (1200 mg if you are over 50 years old).

If you choose to take calcium supplements:

  • No more than 500mg should be taken all at once for optimal absorption,
  • Must take them with vitamin D
  • Do not mix them with foods rich in iron or iron supplements.

Vitamin D

She is responsible for maintain optimal levels of calcium and phosphorus in blood.

Drink 2000IU / day is considered safe for most adults, but should be consult a doctor before starting a regimen.

Match

Phosphorus and calcium bind to each other to constitute the structural component of bone, so that an ebalance between these nutrients is essential for one adequate bone mineralization.

The recommended intake of phosphorus in healthy adults is 700 mg. However, most normal diets contain more than enough phosphorus, since it is present in many foods.

Magnesium

A inappropriate consumption magnesium can contribute to calcium deficiency and resistance to the effects of vitamin D and bone-building hormones.

Men and women need 400 mg and 310 mg, respectively, up to 30 years of age; and 420mg and 320mg, respectively, thereafter.

Whole grains, nuts, seeds, beans, fish, green leafy vegetables, and cocoa powder are some of the foods richest in magnesium.

However, be careful not toexceed recommended amounts in supplement form, as it can have an unpleasant laxative effect. The maximum dose of magnesium that should be taken in the form of supplements is 350 mg, while there is no limit if it is obtained from food.

Vitamin K

Vitamin K participates in the maintenance of adequate calcium levels in the blood, limiting the excretion of calcium and other bone precursors in the urine, and acting in support of bone-building proteins.

Vitamin K is found in green leafy vegetables, such as kale, collards, and spinach; in vegetables like broccoli, green beans, and Brussels sprouts; in cranberry juice, avocado, green tea and cheese, but it also occurs naturally in the colon thanks to beneficial bacteria that reside in it.

If antibiotics, blood-thinning medications, or high doses of vitamins A or E are not taken, then most likely the needs for this vitamin are simply met by diet (90 mg / day for women and 120 mg / day for men).

Exercise

Bones are living tissues, and like muscles, they need regular exercise to improve their endurance.

Try to make of 30 to 40 minutes of exercise with weights at least 4 days a week.

Related Reading:

  • 6 keys to protect yourself from osteoporosis
  • What is osteoporosis?
  • Bone hydration
  • Bones natural treatment for pain

Video: Foods that Fight Osteoporosis (September 2020).