Osteoporosis is a disease to which women are more susceptible, especially during menopause, when hormonal changes accelerate bone loss.
How you can help the body avoid problems related to osteoporosis?
In order to reduce the load on the joints, if you are overweight, it is recommended to reduce it. But, having decided to go on a diet, you must remember that rapid weight loss in this case is unacceptable, since this "lose weight" and bones (bone).
To provide the body with enough calcium to build and strengthen bones, doctors recommend that women consume many calcium-rich foods, such as low-fat milk (if you are allergic to milk, choose dairy products), low-fat yogurt, broccoli, cauliflower, salmon, green leafy vegetables.
Sesame oil can also be effective used for the prevention of osteoporosis due to the high content of calcium and phosphorus, which are also very well absorbed by the body. 1 teaspoon of sesame oil contains a daily rate of calcium.
American experts, for example, recommend women taking hormone replacement drugs to consume 1000 mg of calcium daily, and postmenopausal women who are not treated with estrogen – 1500 mg of calcium per day. (In a glass of low-fat milk contains 300 mg calcium).
Since most women receive only half or a third of the calcium they need from food, some doctors recommend eliminating the difference with calcium supplements (calcium citrate or calcium gluconate is effective in reducing bone loss).
Magnesium Deficiency can also be a cause of osteoporosis, as magnesium is involved in both calcium absorption and retention in bone tissue.
If you absorb a lot of calcium, but the body is deficient in magnesium, calcium, instead of performing its positive role, is deposited in vital organs.
Vitamin B6, in turn, delivers magnesium to cells and increases its digestibility.
In order for calcium to be absorbed, the body also needs vitamins A and D.
Calcium Absorption is also prevented by Smoking, alcohol, caffeine in large quantities, lack of physical activity.
In addition To consuming calcium-rich foods, foods high in phosphorus should also be avoided, which can contribute to bone loss. Among the products rich in phosphorus – red meat and soft drinks (for example, Coca). In the course of research it became clear that supporters vegetarian diet in old age the bones are more dense than meat-eaters.
To help maintain the required level of estrogen and avoid a sharp drop in it after menopause and thus help prevent osteoporosis, some nutritionists advise women in menopause to consume more foods containing vegetable estrogen, especially tofu (bean curd), soy milk and other soy products.
Children, when the bone system is formed, it is necessary to obtain a sufficient amount of calcium (from dairy products, or, if the child does not eat them very well, from vitamin and mineral complexes), otherwise in childhood the base for the subsequent development of osteoporosis will be laid.