Osteoporosis; It is called the decrease in bone density and, accordingly, the bones become weak and breakable.
It is one of the common health problems with advancing age.
The formation of osteoporosis. main factors:
• Menopause
• Heredity
• Parathyroid hormone disorder
• Long-term use of drugs that increase calcium excretion (anticonvulsants,
corticosteroids )
• Long-term use of stomach acid-regulating drugs
• Smoking
• Excessive salt and caffeine intake
• Excessive alcohol use
• Insufficient calcium intake
• Inactivity
• Weakness
• Fresh vegetables and milk in nutrition Less use of products
• Rare exposure to natural sunlight
• Diabetes, malabsorption, liver disease, small intestine disease, Cushing's Syndrome (adrenal gland disease) irregular functioning), anorexia nervosa.
Risks of osteoporosis
The importance of osteoporosis is that it increases the risk of fracture due to low bone mass. Hip fracture
The most dramatic consequence of osteoporosis.
Prevention of osteoporosis
Since it is very difficult to ensure complete recovery of the bone weakened due to osteoporosis,
preventing the development of osteoporosis is at least as important as its treatment. Bone mass is increased to its peak by taking sufficient calcium and vitamin D during the growth period. Estrogen
treatment can be given to risky individuals at the beginning of menopause. Progesterone treatment also has positive effects on calcium metabolism.
Regular exercise should be avoided by avoiding inactivity.
Amounts of calcium needed:
1-10 years: 800 mg /day
Adolescence: 1200 mg /day
Women under 45 years of age: 1000 mg /day
Women over 45 years of age: 1200 mg/day
p>NUTRITIONAL RECOMMENDATIONS
• Excessive protein intake and extreme thinness should be avoided. It is appropriate for your body mass index
(BKI) to be between 25-26.
• High salt consumption increases calcium loss.
• In addition, you can increase your potassium intake. seafood, dried fruit
You can benefit from fresh fruit - fruit juice, green vegetables, legumes and whole grain breakfast cereals
.
• The best source of calcium is milk and dairy products. 2 glasses of milk or yoghurt taken daily meets half of the daily calcium requirement. Since most of the milk fat consists of saturated fatty
acids, low-fat or fat-free ones should be preferred.
• Molasses, legumes and green vegetables should also be included in the diet sufficiently.
Since post-menopausal women's iron needs decrease, there is no harm in meeting most of their animal protein needs from low-fat or fat-free dairy products
.
• Omega 3 and omega 6. A diet rich in calcium increases calcium absorption and calcium deposition in bones. Include these essential fatty acids in your diet.
• Prefer grilling, boiling or baking instead of frying.
• Consume whole grains and calcium-containing foods at different times.
• Include eggs (if your cholesterol is not too high), garlic and onion in your diet. These foods contain sulfur, which is needed for healthy bones.
• Do not smoke.
• Do not drink excessive alcohol. A small amount of alcohol may not cause harm, but regular alcohol intake
increases the risk of osteoporosis.
• Excessive coffee should not be consumed. Excessive amounts of caffeine are harmful to bones.
• Regular exercise should be done. Regular exercise is beneficial for bones, balance and coordination
. Lack of exercise can cause calcium loss. Walking is the best exercise to maintain bone mass.
AMOUNTS OF CALCIUM FOUND IN SOME FOODS
FOODS MEASUREMENT CALCIUM (mg)
Milk (full fat) 1 cup 238
Milk (skimmed) 1 cup 246
Milk (1/2 fat) 1 cup 244
Yoghurt ( oily) 1 glass 222
Yogurt (1/2 oily) 1 glass 240
Egg (whole) 1 piece 38
Cheese (fatty) 1 matchbox 50
Cheese (fat-free) 1 matchbox 30
Cottage cheese (dry) 2 tablespoons 152
Gravyer 1 matchbox 303
Cheddar cheese 3⁄4 matchbox 2 10
Cheddar 1 matchbox 216
Curd (fat-free-salt-free) 2 tablespoons 10
Chicken meat (white-skinless) 1 meatball 4
p>Chicken meat (black-skinless) 1 meatball 4
Dry beans 4 tablespoons 43
Dried chickpeas 4 tablespoons 45
Dry kidney beans 4 tablespoons 40
Walnuts 2 pieces 10
Hazelnuts 5-6 pieces 20
Black cabbage 100 g 116
Dried figs 1 piece 24
Pressil 100 g 86
Orange 1 medium size 41
Apple 1 small size 7
Kiwi 1 piece 100
p>
Vine leaves 100 g 392
Okra 4 tablespoons 69
Spinach 4 tablespoons 140
Parsley 100 g 203
Mint (fresh) 100 g 200
Chard 4 tablespoons 170
Arugula 100 g 205
Purslane 4 tablespoons 118
Cress 100 g 80
Molasses (grapes) 1 tea glass 400
Ice cream (milk) 1 tea glass 148
Tahini 1 tea glass 426
>Tahini halva 1 matchbox 27
Wheat bread 1 medium slice 5
Tarhana 1 tablespoon 70
Dyt. Ayşegül ÖZTÜRK
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