Osteoporosis is increasingly affecting women. The good news is that this disease can be prevented and treated. To do this, you should take the following steps:
Find out your risk factors.
In addition to being female and having left behind the fertile age, other personal factors that affect the likelihood of developing osteoporosis. Thin women with small bone structure have greater risk than plumper and larger bones
Monitor the levels of calcium and vitamin D.
All adults, men and women, we need a minimum of 1,000 mg (1 gram) of calcium daily. Requirements will increase to 1,500 mg daily mg/2.000 after menopause for women (from 65 for men)… Since the body absorbs calcium limited time, it is best to divide the total in divided doses, preferably with meals consumed. Many calcium supplements contain vitamin D, absolutely necessary to absorb calcium and prevent osteoporosis.
Follows intelligent diet.
All experts agree that it is best to consume the dose daily calcium through the diet Rather than through supplements, especially since food is a “nutritional package” rich in nutrients that act synergistically. Here are some suggestions:
• Do not deprive yourself of dairy … but take them without cream. Or semi-skimmed milk, yoghurt, dairy desserts and cheese have all the calcium light, without the fat saturated (which increases levels of cholesterol and form deposits in the arteries).
• More green means more calcium. Besides plenty of calcium, green leafy vegetables, spinach, turnip greens, collard greens, and broccoli - have foliate, potassium and vitamin K, which help to “lock” the loss of calcium from the bones. One suggestion: In addition to solo, all these vegetables are rich in purees, with pasta and rice with vegetables with white sauce (made with skim milk and olive oil) …
• Take fish. Eaten with bones, sardines and anchovies canned ones are especially rich in calcium. Oily fish, sardines and anchovies in addition, are the tuna and bonito, mackerel, horse mackerel, herring, salmon … - are particularly rich in vitamin D.
• Pride soybeans. Soy (in its natural form) is not only rich in calcium, but contains substances that act like estrogen in the body and help maintain bone density. Do not know how to incorporate soy to your diet? Look on the shelves of supermarkets. Find from bean sprouts (very good in salads) to tofu, to soy flour (you can use instead of flour in the kitchen), cookies and even soy burgers…
• Includes onions in your salad. Several animal studies have shown that consumption of onions reduces the degradation process that leads to bone osteoporosis… Does not take much to make a profit; just include some onion rings on the sandwich or salads daily.
• Proteins, the just. Excess protein increases the excretion of calcium, so experts advise limiting consumption to 50 grams of protein daily (63 grams for men). (For your personal computer, remember that 200 grams of beef has 40 grams of protein.)
Change your lifestyle.
• Quit smoking. One in eight hip fractures in women is related to smoking. It is also known that people more 80 years who smoke have twice the risk of spine and hip fracture risk by 50% higher than nonsmokers. Even more: Fractures not only take longer to heal in smokers / as, but much worse heal.
• Beware of alcohol. Although 1 or 2 glasses of wine a day are heart, the recommendation is limited to that amount. In addition to other risk (for example, liver), excess alcohol prevents the body absorb calcium properly.
• Move more Exercise strengthens bones.
• Avoid depression. It is shown that depression causes the body to produce cortisol, hormone stress to “steal” minerals to the bones. Several studies have found that women diagnosed with depression clinic have lower bone density in spine and hip than those who do not have that problem. If you have symptoms depression, go without delay to a psychiatrist or psychologist. Not only will avoid mental suffering, but your bones will thank you, very much. Another effective remedy in depression: do outdoors. Sunlight and contact with nature are sometimes more effective than pills.