6 Rules Of Nutrition Against Osteoporosis

Osteoporosis is a disease that affects bone density. Reduced density affects their strength and leads to a tendency to fractures. Although women are more likely to suffer from osteoporosis, men are also uninsured and develop the disease.


Here are the 6 rules of nutrition against the disease from the book "Diet to combat osteoporosis" by Florence Pique.

4. Vegetable fats - which to strive for

From birth, the vital activity of the body is accompanied by inflammatory processes , one of the main culprits of aging. These processes go unnoticed as the body manages to cope and balance its condition. In the long run, however, they deplete it and cause the development of specific diseases, such as osteoporosis. Inflammatory processes stimulate the production of cells that destroy bone. This process can be hindered and controlled with the food we eat. The type of fat is essential.


The ratio between omega-6 and omega-3 is extremely importantfatty acids in food. The predominance of the former over the useful ratio of 4: 1, forces the body to synthesize inflammatory substances. Unfortunately, our diet is dominated by omega-6 fats, which are found in products such as oil, margarine, mixed oils, eggs, meat ...
This requires a conscious intake of foods containing omega-3 fatty acids. These are: oily fish - mackerel, herring, sardines, anchovies, salmon, tuna; vegetable oil from rapeseed and flax, walnuts.


Eicosapentaenoic acid ( EPA ) and docosahexanoic acid (DHA)which are part of omega-3 play an important role in the prevention of osteoporosis. Contained in fish oil and fatty fish. They suppress the formation of cytokines - mediators of inflammation and support the mechanisms for building cats. Studies also show that they increase the action of vitamin D , the absorption of calcium from the stomach and suppress its loss from bones.


There are other omega fats - omega-9 are found in olive oil, which also have anti-inflammatory, but not as strong as omega-3, action.
 

5. To ensure the intake of vitamin D and K.

Vitamin D helps the absorption of calcium from the intestines and makes it more accessible to bone mineralization, writes in his book Florence Pique.


Vitamin K also interferes with bone building by stimulating the synthesis of osteocalcin - a protein without which the fixation of calcium in the bones will be impossible.

Half an hour of sun exposure provides us with the necessary amount of vitamin D, which is synthesized by our skin. The winter months are more problematic for the needs of the organism, and more for the youngest children. The vitamin can then be obtained by consuming oily fish and nonfat dairy products. In children, the deficiency is compensated by taking a drug prescribed by a personal pediatrician.


Regarding vitamin K, the most important for bones is vitamin K 2 , which is found in products of animal origin.


Vitamin K is generally synthesized by bacteria that are part of the normal intestinal flora.


Vitamin K 1 is found mainly in green leafy vegetables, cabbage and spinach.


In terms of mineralization, the combination of vitamin D and K is particularly effective, with the best combination of vitamin D 3 and K 2 .

 

6. "Yes to calcium, but be careful with dairy products!"

The book "Diet for Osteoporosis" Publishing Colibri is one of the few that explains why the consumption of dairy products, which we know contain calcium necessary for their strength, is not conducive to maintaining good bone density.


The explanation lies in the first rule formulated by the author - dairy products have an acidifying effect , and the predominant acidifying nature of food as an end result leads to the extraction of calcium salts from the bones.


The author points out some other details why you should not eat more than one dairy product a day. The main advice he gives is not to focus so much on providing calcium, as following the first five rules provides what is needed to prevent calcium deficiency.

The book is also rich in recipes dishes that help fight osteoporosis and other interesting facts.