Osteoporosis is the most common metabolic bone disease. Moreover, changes in the skeletal system are beginning to appear at a younger age. But osteoporosis is a disease which can be avoided. The only condition is early implementation of prevention.
Osteoporosis can be effectively prevented by proper nutrition and taking care of physical activity. However, for prevention to be effective, it must be applied right from childhood. During the first 20 years of life the body produces 90% of the bone mass. Childhood and adolescence, this is the most important period in the prevention of osteoporosis. After reaching the age of 30, prevention becomes not effective, because bone mass already only reduces.
The greatest risk of osteoporosis is improper diet, low in vitamins, calcium and protein. Prevention in the field of diet is to complement nutritional deficiencies, including protein, calcium, vitamin D and vitamin K. Providing all the nutrients helps maintain normal bone health.
It is recommended that the calcium in your daily diet was supplied with dairy products containing lactose, which increases the absorption of calcium. Activity of cells using calcium is the highest in the evening. Therefore, contrary to the recommendations of nutritionists, products rich in calcium should be consumed in the evening.
Restrictive weight loss diets, low protein diets and fasting, accelerate bone loss and promote the development of osteoporosis.
What vitamins should contain the diet to prevent osteoporosis?
- Vitamin D (fish, milk and milk products)
- Vitamin K (leafy vegetables, fish)
- Vitamin C (fruits and vegetables)
What increases the risk of osteoporosis?
- products containing phosphates (E338, E339, E340, E341, E343, E450, E451, E452)
- products containing oxalates (such as spinach, rhubarb, sorrel, coffee, tea)
- excess salt
- alcohol and smoking