A comprehensive guide to healthy eating to prevent osteoporosis
Osteoporosis comes suddenly and silently. It does not announce itself except with some complications, such as fractures, pain, back curvature or even a decrease in height . ? What are the foods that contribute to the health and safety of bones? What vitamins and minerals are important to build strong and healthy bones ? What are the available treatments to overcome the problem of osteoporosis?
Column One: Calcium
Bone Maestro and dairy products
Milk (milk) is truly considered a bone-building maestro, not only because it contains calcium, which is important for building bones, but for several reasons that do not meet in another food:
It contains in the fat (vitamin D) necessary for the entry of calcium into the bones.
Milk sugar - lactose - helps absorb calcium.
Although some nutrients have more calcium than milk, they contain substances that hinder calcium absorption such as phytate and oxalate.
The ratios between the different nutrients in milk are the optimal ratios for absorption.
Milk contains potassium, protein, (vitamin A) and (vitamin B complex) in proportions that help with absorption.
There are several forms of eating milk, such as yogurt, yoghurt, labneh and cheese, or using it as a cream or bechamel.
As for what is being said that milk is not the best food for the bones, this is due to other reasons, such as an increase in (vitamin A) in fortified milk, or a lack of (vitamin D) as a result of manufacturing or the source of food for milked cattle and not natural milk.
Non-dairy sources of calcium
For those who cannot eat dairy products because they are allergic to milk or lactose, there are other calcium-rich products that are recommended to be added to the food, such as:
Dark green vegetables, such as broccoli, leeks, radishes, watercress, parsley, mint, vine leaves, mallow, and okra, and one cup of these vegetables may contain 200 mg of calcium, and they also contain vitamin K, which is important for bone health.
Legumes and soy, which contain phytoestrogens, help maintain bone after menopause.
Salmon and sardines whole with the bone.
Almonds and almond milk, and it can be made at home by soaking some almonds in water overnight, then peeling and mixing with a blender with a glass of water, and it can be sweetened with honey.
Sesame and tahini, which in addition to calcium contain other nutrients for bone health, such as magnesium, manganese, copper, zinc, phosphorous and vitamins D - K, a handful daily is enough.
Calcium content of some foods
The second column: Vitamin D.. Bones' faithful friend
There must be vitamin D in food in order to benefit from calcium. If the level of calcium in the body drops for any reason, the body responds in several ways, the most important of which is that inactive vitamin D turns into the active form that works in the intestines and kidneys, helping to absorb calcium in the intestines and reduce loss of urine
A person needs between 400 to 600 international units per day, and exposure to direct sunlight must be about 15 minutes per day, provided that this is in the early morning or before sunset, and that is by exposure to direct rays and not from behind the glass.
From foods rich in vitamin D:
Dairy products, especially those fortified with it.
Butter and cream.
Fatty fish, such as salmon, sardines, tuna, and mackerel.
Crustaceans such as shrimp.
yolk.
whale liver oil.
Liver of cattle and chicken.
Column Three: Don't Forget Vitamin K in Your Food
Vitamin K plays a key role in regulating calcium and bone formation, and there is a close relationship between vitamin deficiency and weak bones, and improving the proportion of the vitamin in the body through foods or supplements increases bone density.
Vitamin K is found in leafy green vegetables, such as broccoli, lettuce and leeks, and the darker the color, the better the results.
Fourth column: Protein
Protein is the fourth pillar for building strong bones, but with moderation and diversification of protein sources, such as lean meat and poultry, as well as fish and legumes.
Column Five: The importance of exercising regularly
Bone health is determined from infancy. Children who are highly physically active and who consume adequate amounts of calcium-rich foods have the highest bone density, as it is possible to increase great mass, reduce loss while strengthening the muscles that protect bones from fracture, through physical activity at all stages. age and not only in childhood and youth.
In some recent studies, it was found that staying in bed for four months may lose about 10% of the bone density in the body.
Some sports are better than others. Weight-bearing exercises and resistance with weights are optimal for bone health. Bones can be built by 1-3%, followed by flexibility and balance exercises, and do not forget about walking, as it was found in a recent study that women who walk 4 hours a week on The least they have femoral fractures by 40%.
An experienced trainer is always recommended for best results and to avoid risks, especially falls.
Foods that contain important elements for bone health
Sweet potatoes are rich in two elements necessary for bone health, which are magnesium and potassium. Eat one daily to provide you with about 30 mg of magnesium and 500 mg of potassium.
Figs are also rich in calcium, potassium and magnesium, and you can eat 5 grains or half a cup of dried figs to get a good percentage of these elements.
Citrus fruits like oranges, tangerines and grapefruit are rich in vitamin C, which prevents bone erosion.
Red and green peppers are rich in vitamin C.
Molasses (black honey) contains a good amount of calcium.
Plant milks such as almond milk and soy milk, which contain calcium and protein, and soy and its products such as tofu contain plant estrogen and isoflavonoids, which are important for bones after menopause.
Barley and oats contain calcium, phosphorous, magnesium, manganese, potassium, zinc, copper and selenium, as well as a little calcium, all of which are important for building and maintaining strong bones.
Onions contain sulfur, polyphenols, and a substance (GPCS), and garlic contains manganese, selenium, and vitamin C, all of which are substances that maintain the health of the body in general and the bones in particular.
Fresh and dried plums help prevent fractures and osteoporosis, are rich in polyphenols, and antioxidants that help reduce bone loss, and are a good source of boron and copper, two minerals important in bone formation.
Apples are important for bones, especially after menopause, because they contain antioxidants such as polyphenols and flavonoids, and are also rich in boron, which is important for building bones and muscles.
Coconut oil is effective in maintaining bones, especially when there is a lack of estrogen, because it contains an antioxidant.
Pineapple contains manganese, the deficiency of which causes low bone density and fragility, and a cup of pineapple represents 60-70% of the daily requirement of manganese.
Coriander is rich in minerals that are no less valuable in maintaining bone health. Both green coriander and its seeds are rich in calcium, potassium, manganese, magnesium, iron, vitamins A and C.
Important tips for a nutritional balance that maintains bone health
Despite the importance of some nutrients for the bones, a balance in them is necessary. Too little and an excess of them are harmful to the bones, and some of them are preferred to be taken at a different time than when eating milk and dairy products.
Here are some important tips in this regard:
It is preferable not to eat wheat bran flakes with calcium-rich foods.
Eat almonds and nuts in moderation because they are important materials for the bones, but with no extravagance, and eat them away from milk because they contain phytate bonds that hinder calcium absorption.
Also, beets, beets and spinach contain a large amount of oxalate, which reduces calcium absorption, so eat it away from milk.
Reducing the intake of yeast and foods containing it, especially when suffering from fragility.
Animal proteins are very important for bone health, but excessive amounts of them lead to acidity in the blood, and consequently a lack of calcium absorption.
Vitamin A and fluorine are very important for bone health, but in moderation. Taking vitamin A in the form of beta-carotene (which is a synthesis of vitamin A) does not lead to a loss of bone mass.
Phosphorous: A necessary and important element for building bones, but if it exceeds the moderate limit, it has a negative effect on the formation of bone mass, especially in the case of calcium deficiency.
Important minerals and vitamins for strong and strong bones
Magnesium: Important in bone building, it is found in abundance in most foods, and it is found in green leafy vegetables, whole grains, bran, nuts, and legumes.
Zinc: regulates the level of hormones in the body and maintains bone health, and is found in meat and fish, strawberries, berries, cinnamon, ginger.
Copper: It is included in the composition of many enzymes important for bones and for the formation of collagen, and is found in sesame, nuts, sunflower seeds, legumes, mushrooms and soy.
Manganese: maintains the integrity of the nervous system, strengthens the immune system and maintains bone health, and is found in dry legumes, bran, leafy vegetables, bananas, avocados, and some research has confirmed that the presence of zinc with copper and manganese in addition to calcium has a significant effect in reducing fractures after Menopause.
Potassium: calms the nerves, lowers blood pressure and maintains bone health, and if it is reduced in food, the loss of calcium in the urine increases. It is found in dates, bananas, potatoes, apricots, oranges, beans, cantaloupe, raisins.
Boron: One of the elements that helps increase estrogen storage in the body, strengthens immunity, and maintains bone health. Where 3 mg of it is sufficient daily to maintain the bones and is found in dates, dried fruits, leafy vegetables, dry apricots, apples, nuts, tomatoes, honey, and the best way to take it is with calcium available in dates and milk.
Vitamin C: maintains bone health and helps produce collagen, which is important for bone formation and safety. With a lack of vitamin, bone mass loss increases. It is found in citrus fruits, green peppers, broccoli, tomatoes and green leafy vegetables.
Vitamin K: It is involved in the formation of many enzymes, and it is of special importance in bone protein, and when consumed in food and its presence in serum at high rates, the rate of fractures decreases and bone density increases. It is found in dark green leafy vegetables, vegetable oils, liver, egg yolk, tomatoes and soy.
Vitamin A: is very important for the safety of bones, skin, and the reproductive system, except that it strengthens immunity, and it must be balanced in order to play its role in bone health. It is found in animal sources such as liver, internal organs, meat, fish, milk and its products.
Phosphorous: A necessary and important element for building bones, but like vitamin A, if it exceeds the moderate limit, bone mass will decrease, especially in the case of calcium deficiency, and it is found in fish and seafood, nuts, soybeans, dates, milk, whole grains, ready-made soups , additives.
Iodine: Regulates the work of the thyroid gland and maintains bone health, and is found in seafood.
Osteoporosis supplements and treatments
There are many medications and supplements that can be used to treat osteoporosis, and these medications are used after menopause, and treatment must be under the supervision of a doctor to balance the benefit and harm of these medications, for each case separately. Examples of treatments include:
First: The role of drugs in the treatment of fragility
Estrogen replacement therapy.
Bisphosphonates, a non-hormonal treatment that works to stop the cells responsible for breaking down bone.
Active Vitamin D which helps calcium absorption and reduce urinary loss.
Calcium in the form of chewable tablets or fizzy drinks.
Calcitonin is a hormone found in our bodies, which works to prevent loss and relieve pain in the event of a fracture, and it is taken by nasal spray or injection because it breaks down in the stomach.
Thyroid hormone, which has proven prophylactic efficacy.
Second: The role of supplements in prevention and treatment
A person’s daily calcium needs are estimated at (1500) mg, and if he gets 1000 mg daily from food, he often gets a sufficient amount to protect him from disease.
When do we take the supplement?
It is recommended to take a drug supplement in these cases:
Already having osteoporosis.
The body does not get this amount in food.
In case of increased need, for example during pregnancy or breastfeeding and children in adolescence.
Women after the age of fifty.
men over the age of seventy.
Diseases that require taking medications that weaken bones, it is recommended to take calcium supplements, either for prevention or treatment.
It is preferable to take supplements that contain calcium and vitamin D together, which is the case with most medicines now. Calcium exists in two forms: calcium carbonate and calcium citrate. In all cases, the supervision of a doctor is required.
It is preferable to divide the dose into two parts (half in the morning and the other in the evening), and the single dose does not exceed 500 mg, as this improves absorption and hence the effectiveness of the drug.
Do not exceed the dose prescribed by the doctor to avoid kidney stones.
Take the dose with meals, especially if it is calcium carbonate.
Despite the importance of some nutrients for the bones, a balance in them is necessary. Too little and an excess of them are harmful to the bones, and some of them are preferred to be taken at a different time than when eating milk and dairy products.
Important nutritional advice:
It is preferable not to eat wheat bran flakes with calcium-rich foods.
Eat almonds and nuts in moderation because they are important materials for the bones, but with no extravagance, and eat them away from milk because they contain phytate bonds that hinder calcium absorption.
Also, beets, beets and spinach contain a large amount of oxalate, which reduces calcium absorption, so eat it away from milk.
Reducing the intake of yeast and foods containing it, especially when suffering from fragility.
Animal proteins are very important for bone health, but excessive amounts of them lead to acidity in the blood, and consequently a lack of calcium absorption.
Vitamin A and fluorine are very important for bone health, but in moderation. Taking vitamin A in the form of beta-carotene (which is a synthesis of vitamin A) does not lead to a loss of bone mass.
Phosphorous: A necessary and important element for building bones, but if it exceeds the moderate limit, it has a negative effect on the formation of bone mass, especially in the case of calcium deficiency.
full day diet template
the breakfast
A cup of milk or yogurt
Three dates
a piece of cottage cheese
Foul with Tahina
Labneh spoon
Green salad
Snack
Dried fig or orange
the lunch
sardines
Vegetable salad with olive oil
sesame bread
Snack
yoghurt
tangerine
dinner
piece of white cheese
Piece of bread
A cup of milk or yogurt
Cabbage or broccoli salad
And felicitously and labrum.
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