How to fight osteoporosis?

Osteoporosis, a disease that can affect people of all ages, but is much more common in older men and women.

Women suffer from osteoporosis more often due to accelerated loss of bone densityand the drop in estrogen levels in the years after menopause.

Each World Day is celebrated on October 20 fight against this disease and because of that they remember what can be done in the fight against this disease.

Calcium and vitamin D are basic components of the diet, as well as complementing all therapies both in the prevention and treatment of osteoporosis.

It is known that adequate intake of calcium through consumption of dairy products, could reduce the risk of osteoporosis, because they, in addition to providing calcium, provide proteins of high biological value and other essential nutrients that participate in the formation and maintenance of bones, such as vitamin D, phosphorus and magnesium, says the nutritionist. Francisco Herrera Morales.

The specialist notes that several studies have shown that Lactose intolerance It is associated with low bone mass and an increased risk of fractures due to low milk consumption.

In a similar way studies in children and adolescents have shown that calcium supplements, calcium-fortified foods, or plain milk increase the rate of bone mineral acquisition.

Milk and milk products are excellent food sources calcium due to its high content and bioavailability.

Bioavailability is the degree to which a The nutrient is absorbed and used.

Various factors affect the bioavailability of calcium, for example, some cfood components They work synergistically to promote the absorption of this nutrient, while others, on the contrary, bind to calcium and form complex compounds that the body cannot absorb.

recommendations

The nutritionist offers other additional nutritional recommendations that could help prevent this disease:

– Ensure adequate intake calcium and vitamin D; Consuming 3-4 servings of dairy products a day helps to meet this recommendation.

– Achieve adequate consumption protein. Protein sources are milk, eggs, meat, chicken, fish, chickpeas, lentils, beans, among others.

– Consume at least five every day servings of fruits and vegetables.

– Adequate consumption of other nutrients such as B complex vitaminsvitamin A, vitamin K, magnesium and zinc also promote bone health.

– Constantly engage in physical activity, this will help strengthen the bones.

– No smoking.

– Avoid excessive alcohol consumption.

It is necessary to raise awareness about osteoporosis and other musculoskeletal diseases at all levels: in school, family, community, government, etc., reiterates the nutritionist from Productos Nevada.