Osteoporosis (bone loss) is a widespread disease. But everyone can reduce the risk of getting sick - with adequate exercise and proper nutrition. The sooner the better! For a healthy and resilient skeleton, the mineral calcium plays a central role - this is well known. What most people do not realize, however, is that this important element is only incorporated into the bones up to a certain age.
Prevent early with calcium
From the age of 30 hardly any new calcium is stored in the skeleton. In people who are rich in calcium (many dairy products, meat, mineral water) this process is already completed at the age of 20 years.
This shows how important early prevention is, so that bone diseases do not even arise. The foundation stone for a robust skeleton even in old age is essentially laid during the childhood and adolescence. In the period after the bone mass decreases physiologically continuously. However, this process can be decisively influenced by the right nutrition.
The Right Nutrition for Bone Loss - 14 Tips
The following tips will not only help you balance your calcium intake, but also meet the need for other important nutrients.
- In general, eat varied. Prefer natural, less processed products. Avoid foods that are high in fat or refined sugar. This allows you to achieve a high content of nutrients (vitamins, minerals) in relation to the energy supplied. High nutrient density reduces the risk of deficiency symptoms.
- Dairy products are particularly rich in calcium. At the same time, they provide the body with the vitamin D needed to ingest it. If you can not tolerate milk, there are plenty of alternatives. Incidentally, Parmesan and other hard cheeses are the leaders in calcium content.
- Take fish twice a week. Because of the high vitamin D content, especially the high-fat representatives such as salmon or mackerel are recommended.
- Eat plenty of vegetables. Especially suitable are broccoli, cauliflower, Brussels sprouts, watercress, Chinese cabbage and kale, as more than half of the calcium in it is actually absorbed by our body. In addition, they provide other minerals and vitamins that also prevent osteoporosis.
- As a snack, nuts are suitable, which also have a fairly high calcium content.
- Pulses, seeds and the products derived from them (for example tofu) are not only recommended for their calcium content. They also contain valuable protein, vitamins and other minerals. So many reasons to put these foods on the menu often.
- Calcium-fortified foods (such as fortified orange juice or supplemented milk) and mineral water provide a good source of calcium. Benefit.
- Phytoestrogens seem to have an anabolic (anabolic) effect on bone metabolism, as initial studies show. This increases the bone mass and thus the stability. The "herbal" version of the hormone estrogen found in our body is found in particularly high concentrations in soy products (tofu, soybean sprouts, soybeans), flaxseed, lentils and chickpeas. Since these products contain other osteoporosis prophylactic substances, their consumption is recommended.
- Try to limit the consumption of phosphate-containing beverages (especially cola). Mineral waters with a high sulphate content also reduce the availability of calcium.
- Fiber-rich food has many advantages. One disadvantage, however, is that the phytic acid contained binds calcium (and other minerals) that do not even get into the circulation. Fiber is good - but only to a reasonable degree.
- The same applies to the alcohol: Larger amounts increase calcium loss and also worsen the energy balance, which in turn impairs nutrient intake. In particular, wine also contains numerous phenolic compounds, which additionally reduce the absorption of calcium.
- Nicotine reduces blood circulation, so calcium and other nutrients only reach the target organ bone in smaller quantities. Therefore, smoking significantly increases the risk of osteoporosis.
- Go to the sun moderately but regularly. This is not only good for the mind, but also boosts your own vitamin D production. It is best to combine this with a walk in the fresh air. If there is no health, you can also go on a longer hike with a backpack. This keeps your bones busy, boosts the bone turnover and thus also the calcium insertion.
- Make sure that your children and grandchildren feed on calcium-rich - so that the next generation and the next generation in old age firmly on the floor with both feet.