OSTEOPOROSIS

Osteoporosis, characterized by increased bone fragility and fracture risk due to bone loss, is more prevalent among women and the elderly. Fortunately, lifestyle and dietary adjustments can help prevent this condition. Consider the following recommendations:

✓ Physical Activity:

• Engage in regular physical activity early in life to achieve greater peak bone mass. Maintaining physical activity throughout life contributes to bone structure preservation.

✓ Smoking Cessation:

• Smoking contributes to bone loss, making quitting an additional incentive for bone health.

✓ Moderate Alcohol Consumption:

• Regular and substantial alcohol intake can slow bone formation. Consume alcohol in moderation.

✓ Limit Caffeine Intake:

• Caffeine increases calcium excretion, essential for bone formation, leading to bone loss. Keep caffeine intake in check.

A calcium-rich diet is crucial for bone tissue formation, maintenance, and regeneration. Consider the following dietary information:

✓ Calcium Sources:

• Milk, Swiss cheese, calcium-enriched tofu, plain yogurt, whole sesame seeds, various cheeses (mozzarella, cheddar), canned sardines, and salmon with bones, as well as cooked or canned legumes, broccoli, and oranges.

✓ Calcium-Enriched Products:

• Several calcium-enriched products are available; carefully read labels to determine actual calcium content.

✓ Daily Calcium Intake:

• Milk and dairy products are primary calcium sources. Recommended daily intake varies by age but generally includes at least two daily portions, providing 75% of the necessary calcium intake.

✓ Vitamin D Supplementation:

• Vitamin D enhances intestinal calcium absorption. Since few natural foods contain vitamin D, supplementation may be necessary, depending on age and needs.

For overall osteoporosis risk reduction, especially among women, maintain regular exercise and meet recommended daily calcium and vitamin D intake.

Monitor your diet, as nutrition significantly influences health!