Nutrition In Osteoporosis - What Helps Us And What Harms Us?

Osteoporosis is a condition that leads to brittle bones and increases the risk of fractures of the wrist, hip and spine. Special screening tests measure the bone and mineral density of the pelvis, spine, knees and wrists by a non-invasive and painless method. The diagnosis of osteoporosis is made when bone density is below normal for young people. Another condition that occurs with poor bone mineralization is osteopenia . It is estimated that a higher percentage of people suffer from osteoporosis and about 10% of people with low bone density have osteopenia. The condition is expressed in decreased bone mass.

For the general condition of osteoporosis, the following nutrients and drinks have a negative impact - salt, caffeine and soda .
In addition to postmenopausal women, osteoporosis also affects men. About 2% of all those registered with osteoporosis are men. There are risk factors that predispose to the development of osteoporosis, and only diet and lifestyle are factors that can change.

1. Risk factors

Age , female gender, a family history of osteoporosis and severe bone injuries, smoking and intake of alcohol , lack of physical activity , nutrition under normal amounts and deprivation intake of glucocorticoids and anti-convulsants, anorexia , and reduced levels of estrogen in women critical age.

2. Nutrients and their importance

* Calcium and protein

Improper calcium intake during childhood and adolescence does not have this negative effect on bones, as irrational intake later. In adults, decreased calcium intake increases the likelihood of bone loss and decreased bone mineralization, which is a prerequisite for the development of osteoporosis.

The need for protein for bone structure and density should also not be underestimated. Purely biochemically, bones are made up of 50% protein. Nutritionists recommend a protein intake of 0.8 - 1 gram as a percentage of human weight. That is, for a person who weighs 70 kg, he should take a minimum of 56-60 grams of pure protein per day . The following options are recommended :

• 150 grams of tuna - 22 g of protein;
• 150 grams of chicken or turkey - 20 g of protein;
• 150 grams of salmon - 19 g of protein;
• 150 grams of skim yogurt or fresh milk contains 8 to 10 grams of pure protein.

In addition, you should eat lots of fresh fruits and vegetables , which are also rich in calcium ions and minerals.
Protein and calcium intake help build bone structure . Calcium has also been shown to be deposited on the outside of the bones, creating a network-like structure around the bones that further seals them and protects them from injury and fractures.

* Vitamin D

For many years, vitamin D was thought to have a negative effect on bone density. But in recent years, a number of studies have been conducted that have proven the positive effect of vitamin D on bone mineralization. It turns out that this vitamin, when it enters the phase of absorption by the body, increases the small intestinal ability to absorb calcium from the intestinal lumen and prevents the excretion of calcium in urine and feces. Without the required amount of vitamin D, calcium ions cannot be fully absorbed as well as absorbed qualitatively, even when calcium intake is normal or above normal.

Vitamin D is synthesized in the skin under the influence of ultraviolet radiation from the sun's rays, but can also be imported with a rational diet. Opportunity for this is given by the oily fish , which naturally has an increased level of vitamin D in its body. Milk with added vitamin D is also a source . In some cereals and natural juices there is also added synthetic vitamin D.

* Fruits and vegetables and their beneficial effects

Fruits and vegetables have several very useful for bone ingredients - sodium , magnesium and vitamin K . Studies associated with increased intake of fruits and vegetables have shown that the tested individuals have a higher bone density and, accordingly, a lower risk of fractures and bone loss. Fruits and vegetables are rich in precursors of bicarbonate ions , which retain calcium in the bones by buffering organic acids ingested through food or excreted as a result of metabolic processes in the body. Nutrition commissions have created three optimal optionsfor dietary intake of vegetables and fruits to supply the normal amount of these minerals - dietary intake of at least 3 servings of fruits and vegetables during the day, dietary intake of 8 servings of fruits and vegetables and intake of at least 3 servings of fruits and vegetables combined with low fat products .

* Importance of salt and optimal sodium intake

Salt is a chemical compound between sodium and chlorine . Research shows that postmenopausal women significantly increase the loss of electrolytes and minerals by higher salt consumption. This requires a limited intake of canned foods that supply large amounts of sodium chloride. The mechanism is associated with antagonism of decomposed salt ions to other minerals in the body. Increased diuresis or fluid retention in the perivasal space, especially in patients with heart failure, does not allow calcium ions to enter the metabolism so that they serve as components for the bones. In turn, saltalso causes forcing in diuresis, increased fluid intake and, accordingly, excretion of calcium in the urine.

Experts recommend taking 5 grams of salt a day and no more than 2.5 grams of sodium a day.

* Caffeine - useful or harmful

Scientists have proven that for every 100 mg of caffeine taken, the body loses 6 mg of calcium through forced diuresis. This has an extremely negative effect on the bones of patients suffering from osteoporosis. The effect of thinning and losing bone mass in osteoporosis is much more pronounced with a dose of strong morning coffee than if avoided.

Scientists have studied caffeine-rich teas . They have proven that morning tea with caffeine does not have this pronounced effect on bones and minerals in the body, like coffee. The reason is that in tea crops there are other important trace elements that strengthen bones. The result is a double effect, resulting in much greater bone strength and density, as well as a sufficient amount of minerals in the body, when a person suffering from osteoporosis or an active athlete replaces morning coffee with invigorating tea.