The World Health Organization (WHO) defines osteoporosis as a systematic skeletal disease characterized by low bone mass and increased risk of bone fragility and fracture as a result of deterioration of the microarchitecture of bone tissue.
Osteoporosis, which is mostly seen in the elderly all over the world, affects both genders. It is shown as one of the causes of serious disability and death affecting people. Osteoporosis, which mostly occurs after the age of 45 in women and after the age of 75 in men, is most commonly seen in the spine, hips and hands. Osteoporosis first begins as pain in the bones, and then fractures occur.
What Can We Do to Prevent Osteoporosis?
Taking precautions at an early age for osteoporosis, which is increasing rapidly due to unhealthy diet, sedentary life and smoking. It is very important.
1. Eat a healthy and balanced diet, consume plenty of greens, vegetables and fruits.
2. Take adequate amounts of vitamin D – Vitamin D is found in milk, dairy products, fish and It is found in limited amounts in egg yolk. In order to produce and stock vitamin D, it is necessary to sunbathe for reasonable periods of time without using sunscreen during the summer months when the sun rays are not vertical.
3. Take sufficient amounts of calcium. Calcium is mostly found in milk, dairy products, cheese, vegetables and fruits. Although high calcium intake does not strengthen bones after bone growth stops, it is important to take high calcium throughout life to prevent its loss.
4. One of the minerals that is vital for bone health is magnesium. Magnesium deficiency, as well as calcium and phosphorus, increases bone loss. Nuts such as walnuts, hazelnuts, almonds and pumpkin seeds are rich sources of magnesium.
5. Foods with high protein content, such as excess meat, chicken and fish, increase calcium in bones. However, protein is the most important building block of our body. Therefore, a diet low in protein is also harmful. Be careful to consume as much protein as you need.
6.Stay away from factory and refined foods.
7.Do not consume foods containing sugar, sweeteners and acidic, cola and carbonated soft drinks.
8.Do not smoke or drink alcohol.
9.Stay away from caffeinated drinks.
10.Salt contains sodium mineral. How much is it with what you eat? The more sodium you take, the more calcium you excrete in your urine. To limit the amount of sodium, reduce your daily salt consumption to 5g. Keep it under.
11. Types of exercise such as walking and running strengthen bones.
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