10 Ways to Avoid Osteoporosis
Precautions Against Bone Resorption
Population aging in the world is increasing with the increase in life expectancy.
For this reason, osteoporosis, which is seen in half of women over the age of 50 and in a quarter of men, continues to become an important health problem with each passing day. At the same time, it can be seen at young ages due to reasons such as inadequate and unbalanced nutrition, absorption disorders, deterioration of the minerals in the food, and the inability of children who do not leave the house to get enough vitamin D.
From Memorial Bahçelievler Hospital, Department of Internal Medicine, Uz. Dr. Aytaç Karadağ gave information about osteoporosis and ways to prevent it before 20 October World Osteoporosis Day.
Vitamin D deficiency is the most important cause of osteoporosis.
The World Health Organization defines osteoporosis as a disease with an increased risk of fracture due to decreased bone mass and deterioration in tissue architecture. The most important reason is insufficient sunlight, that is, insufficient intake of vitamin D. At the same time, sedentary life, calcium, magnesium, potassium, vitamin C – A – B6 – B12 deficiencies, insufficient zinc and folic acid intake, stress, insulin resistance and increased drug use also lead to osteoporosis. Since osteoporosis does not cause any complaints in the initial stage, it has an insidious course. As it progresses, the bone tissue weakens, fracture formation, short stature, humpback and bone pain develop as a result of collapse in the spine.
Acidic foods and stress are the enemies of bones
The acid content taken with food is excreted in the urine. When very acidic food is consumed, it absorbs the calcium in the bone and causes osteoporosis. Phosphorus, which is found in excess in ready-made foods and carbonated soft drinks; When taken in excess with food, it causes osteoporosis. The hormone cortisol, which is produced in stressful times, also increases bone destruction.
Regulate your eating habits
After menopause, estrogen production decreases and bone resorption accelerates. For this reason, it is recommended to consume foods such as flaxseed after menopause. In addition, studies have proven that regular exercise prevents osteoporosis by increasing the density, especially in the hip bones. Low sodium, high potassium diet habits are protective against osteoporosis. Magnesium deficiency is also very important for bone health. For this reason, men should take 420 mg of magnesium per day, and women 320 mg of magnesium. Since it is abundant in dark green leafy vegetables, natural mineral mineral waters and nuts, there is no need for magnesium supplementation in a healthy eating person. However, supplementation may be required by looking at the blood level in those who consume excessive alcohol, have malabsorption in the intestine, undergo chemotherapy, the elderly, and those who use diuretic drugs.
Precautions against osteoporosis
• Avoid floury and sugary foods to break insulin resistance.
• Consume plenty of fresh vegetables and fruits. Fruits and vegetables; It provides minerals such as calcium, phosphorus, zinc and magnesium, which are needed by the bone, and vitamins such as vitamin C, folic acid, vitamin K, and neutralizes the acids that the bone is exposed to with its alkaline structures.
• Avoid packaged refined foods with added additives.
• Remove oils rich in omega – 6 and trans fatty acids such as sunflower, corn, soybean, cotton and margarine from your diet. Instead, consume olive oil and natural animal fats such as butter, tallow and lard, and take fish oil (omega-3) supplements.
• Eat foods rich in probiotics such as kefir, yogurt, pickles, vinegar, pomegranate juice and boza.
• Consume less milk as it contains too much phosphorus and low magnesium; Instead of milk, cheese and homemade yogurt can be consumed.
• Avoid carbonated soft drinks as they contain excessive phosphorus and sugar.
• To increase your vitamin D levels, take a balanced sunbath or take a vitamin D supplement.
• Do at least half an hour of brisk walking and 3-5 minutes of cultural-physical movements a day.
• Especially women at the age of menopause should consume flaxseed, which has a weak estrogenic effect and is rich in omega-3 precursors.
Source : MediMagazine