Gynecology and Obstetrics Specialist Op.Dr.Abdulaziz Akkaya said that osteoporosis is a preventable disease if people act consciously. Stating that it is very important for people to continue to act in a way that will ensure that their bone structures are healthy during their periods, he emphasized that strengthening bone tissues at an early age will reduce the effects of (natural) bone loss that begins in the thirties.
Calcium and Vitamin D are important
Op.Dr.Abdulaziz Akkaya Listing the things that need to be done to protect from osteoporosis, Op.Dr.Abdulaziz Akkaya said, "Foods rich in calcium and vitamin D should be eaten, which increase resistance, make people active and active." He said: "If you are experiencing a post-menopausal period, estrogen supplements should be taken, smoking and alcohol use should be avoided, calcium supplements should be taken if necessary under the supervision of a doctor..." he said.
1. Foods rich in calcium and vitamin D should be eaten. For example, low-fat milk, yoghurt, cheese, edible fish such as salmon and sardines, and dark green leafy vegetables such as kale and broccoli can be given. 2. Exercises that increase resistance and make people active and mobile should be done. For example, exercises such as walking, running, nature walks, tennis, climbing stairs can be given.
Op.Dr. points out that doing these exercises with a regular program gives very successful results in terms of preventing cases of osteoporosis. .Abdulaziz Akkaya, “However, before any exercise program, it is necessary to consult a doctor and start the exercises under the supervision of a doctor.” he said.
3. If you are experiencing a post-menopausal period, estrogen supplements should be taken.
4. Calcium supplements should be taken in consultation with the doctor and with his/her knowledge.
5. Smoking and alcohol use should be avoided.
What should be the optimum calcium intake of women in different periods of their lives?
• Diet
• Hormones
• Medications
• Age
• Genetic factors together determine the amount of calcium required for optimum bone health. It is functional in itself. Recommendations regarding calcium intake vary slightly among themselves. NCSE (National Academy of Sciences) has determined the following amounts, taking into account the latest recommendations on optimal (adequate) calcium intake for different age groups:
Recommended daily calcium intake for women
Ages Calcium in milligrams per day Recommended daily calcium intake for women giving birth
Ages Daily calcium in milligrams
1300 until age 18
19 – 50 1000
NOTE: NIH (American National Institutes of Health) and IOF (National Osteoporosis Foundation)
• Postmenopausal women not taking estrogen
• Over 65 years of age It supports a daily calcium intake of 1,500 mg for women.
Additionally, the basic principles depend on the amount of calcium taken through nutrition or drug supplements. Taking up to 2,000 mg of Ca (calcium) daily seems appropriate for many people. Again, most people get enough vitamin D from the sun. Vitamin D can be produced outside of the sun, through pharmaceutical supplements, through nutrition from grains, or through milk fortified with vitamin D. However, in cases where drug supplementation is required, a dose of more than 800 IU (universal unit) mg / day is not recommended.
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