Osteoporosis: the diet for prevention – Le Grand Plateau

The Over 50 Diet to Prevent Osteoporosis
Calcium and Vitamin D and lifestyle are key to preventing osteoporosis, but these strategies must be implemented from an early age. Diet is one of the most important factors in the development and treatment of osteoporosis, although it would be more correct to say that general lifestyle is essential to prevent or avoid the problem from occurring over time. So what to eat to prevent osteoporosis?
The Over 50 Diet to Prevent Osteoporosis
Osteoporosis is a systemic skeletal disease characterized by reduced bone mass and qualitative changes with an increased risk of fracture.
It is estimated that in Italy osteoporosis affects about 5 million people, mainly postmenopausal women (80%). The World Health Organization (WHO) has consistently drawn attention in recent years to the need to promote preventive interventions among the most vulnerable populations to combat disease outbreaks and reduce the health and social impact of skeletal fragility. Speaking of prevention, it plays a primary role Lifestyle. A healthy diet and exercise are essential tools to prevent this pathology. Eating a balanced diet that includes all types of food is essential to maintaining good health and keeping our bones healthy.

How to prevent osteoporosis
The prevention of this disease is based on three pillars:
nail healthy and balanced dietrich in calcium (present in dairy products or, if necessary, in certain dietary supplements);
regular physical activity (without excess: a brisk walk of half an hour a day can be a good choice);
an adequate supply of vitamin D, which is used to absorb calcium in the intestine.
The proper functioning of our body, and bone health in particular, is based on a correct, varied and balanced diet, which also helps to prevent diseases such as: heart problemscertain types of cancer and diabetes, for example. In fact, food performs two very important functions: providing energy and maintaining the structure of the body by supplying nutrients that must be constantly renewed as they are excreted through urine, feces, breath, sweat and the body. he is unable to synthesize them himself.
The right nutrient supply is also essential in the prevention of osteoporosis and requires a varied and economical diet.

Osteoporosis: what to eat to prevent it?
Foods rich in calcium
Calcium, in particular, is a mineral salt that is essential for bone health, which is why it must be ingested daily through the foods that are richest in it: milk and milk products. Especially during growth and development, but also in phases of life such as pregnancy and menopause (we have dedicated an article to nutrition during menopause) it is important to ensure that you consume enough of it.
In addition to milk and dairy products, calcium is found in fish such as smelt, anchovies or canned salmon, but also in octopus, squid and shrimp. Many green vegetables (broccoli, arugula, endive, turnip greens, artichokes, spinach, thistles, etc.) contain good amounts of calcium, but it can be less assimilable than dairy products.
Tofu and legumes like lentils, chickpeas and beans are also good sources of this compound, as is dried fruit, so we recommend peanuts, pistachios, walnuts, almonds, hazelnuts and dried figs for your snacks, always without going overboard. , naturally .

What to eat to prevent osteoporosis?
Here are some great diet tips for support bone healthRemember that it is always advisable to consult your doctor for specific advice, taking into account your specific physical and health conditions:
drink a cup of milk (200 ml) daily, preferably semi-skimmed;
Eat a calcium-rich snack every day: a plain or fruit yoghurt (125 g) or a fruit and milk smoothie may be the right solution;
drink 1.5 liters of water daily, preferably rich in calcium;
eat a portion of cheese per week (100 g for fresh cheeses such as mozzarella, crescenza, quartirolo for example, or 60 g for mature cheeses such as parmesan, parmesan, fontina, provolone, etc.);
Eat calcium-rich fish, shellfish, or shellfish three times a week.
Instead we recommend avoid eating rich in oxalate (e.g. spinach, beets, tomatoes, coffee, tea, legumes, grapes) and foods rich in calcium, as their absorption would be reduced. Alcoholic beverages should be consumed in moderation as they do not enhance the absorption of calcium, table salt should also be limited, as should foods high in sodium (salami, bouillon cubes, canned food or pickles): excess sodium actually increases the loss of calcium through the urine. For the same reason, you should not abuse the consumption of proteins or even whole foods because, although they are healthy for the body, in too large amounts they do not support the absorption of this mineral salt.
Certain precautions are essential for people suffering from an allergy or intolerance to lactose and milk proteins. In these cases, it’s good to contact your doctor, who can advise you on how to incorporate calcium salt supplements or gradually reintroduce certain foods into the diet. This advice also applies to people prone to kidney stones.

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