How to prevent osteoporosis

Osteoporosis is a progressive systemic disease that affects the human skeleton, reduced density and disrupted the structure of bone tissue.

Osteoporosis is disturbed complex bone architecture, bone becomes loose and susceptible to fractures even with minor loads.

Over the years the bone density decreases due to the loss of the structural skeleton of the substance calcium. Such a process makes the bones porous and fragile. The main danger of osteoporosis is fractures.

It is important the importance of prevention of this unpleasant and dangerous disease.

Each person can slow down the natural destruction of his bones by changing diet and lifestyle.

1. Eat dairy products (low fat milk, cheese and yogurt) is a source of calcium.

2. Eat fish with edible bones (canned salmon, sardines).

3. Eat more fruits and vegetables (cabbage, beans, carrots). When the level of estrogen in the body decreases, their effect can mimic certain plant hormones, binds to the same receptors in the bones. There is an effect of hormone therapy.

4. Consume more essential bone minerals.

5. Increase the intake of zinc (shellfish, nuts, roots). It promotes the formation of stomach acid needed for calcium absorption.

6. Reduce intake of saturated fats and sugar: it can lower xylotote in the stomach.

7. Do not abuse alcohol: alcohol increases bone demineralization.

8. Don’t smoke: cigarette smoke accelerates the bone destruction, as nicotine inhibits the absorption of calcium in the intestine.

9. Reduce salt intake: it stimulates the secretion of calcium with urine.

10. Eat less meat: it increases calcium loss. Meat eaters are more likely to suffer osteoporosis than vegetarians.

11. Consume more vitamin A (dairy products, eggs , orange and yellow vegetables, herbs), useful for the synthesis of bone tissue, and vitamin C (in most fresh fruits and vegetables), stimulating the formation of collagen, strengthens connective tissue bones.

12. Vitamin D is synthesized in skin under UV exposure. Fifteen-minute stay in the fresh air, bright sun illuminates at least the face, is sufficient for health.

13. Bones are especially useful for exercises with weights.

14. Avoid stress. High levels of adrenaline and other hormones during stress lead to loss of magnesium and other minerals.

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