The role of nutrition in the prevention of osteoporosis

the osteoporosis is a disease that makes the bones weak and fragile and facilitates the occurrence of fractures. It can affect older people, and women after that menopause and may also be subordinate to some diseases or long-term use of certain medications that cause loss of bone mass. The appearance is silent, because this loss is gradual and has no symptoms; but once installed, this can cause complications and affect the quality of life.

The main cause of osteoporosis is related to reduced production of hormones that naturally occurs with age, thus a direct relationship with women in the vicinity of the menopause.

In the older group, defined as the third age, the traps – and the possible fractions due to these falls – are related to morbidity and mortalityThe bedridden elderly are more susceptible to pneumonia and other diseases.

In terms of public health, osteoporosis and related diseases are involved in higher expenses and longer hospital stays.

Prevention is very important and should be performed throughout the life by means of light exercises, with some degree of impact, preferably every day, also smoking and avoiding excessive alcohol consumption.

The importance of calcium

Adequate consumption of calcium is essential in the prevention of osteoporosis, the most important nutrient related to the maintenance of bone mass and which must be properly taken since childhood. People who have taken in enough calcium during childhood have a larger bone reserve and a lower chance of developing osteoporosis.

Otherwise we have established that people who have always practiced and have a less sedentary life have better bone quality. The consumption of this mineral should be 1000 mg for adults and 1200 mg for women after 51 years and men after 70 years.

The most important and well-known source of calcium is milk and its derivatives, which at the average Brazilian consumption contain about 2/3 of the food calcium. A glass of milk has about 300 mg of calcium, while a glass of yogurt contains about 488 mg.

People who do not consume milk (for intolerance, allergy or personal choice) can find alternative sources of calcium such as tofu, almonds, kale and broccoli. Some foods, such as spinach, sweet potatoes and beans, are not good sources of the mineral because they have a substance called oxalic acid that inhibits calcium absorption.

the vitamin D is another very important component in the prevention of osteoporosis, because it helps in the absorption of calcium by the body. Vitamin D can be found in some foods such as eggs, fish and fish liver oil, but dissolving calcium is only effective when exposed to sunlight.

The time of exposure to the sun varies in different scientific works, generally there is a consensus that this daily exposure should be longer than 15 minutes. In addition, vitamins such as K, C and A, in addition to omega-3, are also associated with the prevention of loss of bone mass.

Dangers for bone mass

Excessive intake of sodium is related to the greater elimination of calcium by the body, so it is also important to be aware of the amount being consumed. Foods rich in fat reduce calcium absorption, while soft drinks, especially cola, increase the loss of bone mass due to the presence of phosphoric acid.

So, although adequate calcium intake is the most important factor for the prevention of osteoporosis, a balanced diet and healthy lifestyle habits play a key role in maintaining bone health.

Daniel Magnoni

Who does medical letter

Adilson Costa, dermatologist
Adriana Vilarinho, dermatologist
Ana Claudia Arantes, geriatrician
Antonio Carlos do Nascimento, endocrinologist
Antônio Frasson, mastologist
Artur Timerman, infectiologist
Arthur Cukiert, neurologist
Ben-Hur Ferraz Neto, surgeon
Bernardo Garicochea, oncologist
Claudia Cozer Kalil, endocrinologist
Claudio Lottenberg, ophthalmologist
Daniel Magnoni, Nutrologist
David Uip, infectiologist
Edson Borges, specialist assisted reproduction
Fernando Maluf, oncologist
Freddy Eliaschewitz, endocrinologist
Jardis Volpi, dermatologist
José Alexandre Crippa, psychiatrist
Ludhmila Hajjar, intensivist
Luiz Rohde, psychiatrist
Luiz Kowalski, oncologist
Marcus Vinicius Bolivar Malachias, cardiologist
Marianne Pinotti, gynecologist
Mauro Fisberg, pediatrician
Miguel Srougi, urologist
Paulo Hoff, oncologist
Paulo Zogaib, sports doctor
Raul Cutait, surgeon
Roberto Kalil, cardiologist
Ronaldo Laranjeira, psychiatrist
Psalm Raskin, geneticist
Sergio Podgaec, gynecologist
Sergio Simon, oncologist

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