Osteoporosis is a disease in which bones weaken and the risk of fracture increases. Its literal meaning is “holey, porous bone”. It is an important health problem especially for elderly individuals. As a result of increased calcium loss from the bones, bones become easily breakable. Although osteoporosis affects the entire skeleton, fractures generally occur in the wrist, spine and hip bone.
The structure of normal and osteoporotic bone. In order for vitamin D synthesis in the skin, arms and legs should be sunbathed for about twenty or thirty minutes a day in summer. Sunbathing should not be done behind glass.
The most determining factors for osteoporosis are being in the post-menopausal period (insufficient estrogen hormone), entering menopause at a very early age (before the age of forty-five), constantly irregular menstruation, low bone measurements. Having mineral density (it should be kept in mind that bone density in women is lower than in men), having low testosterone levels in men, having a small and thin skeletal structure in both genders, having a body weight below ideal, having individuals with osteoporosis in the family (some hereditary factors). Individuals who have bone fractures after a minor impact or fall without a serious accident. Not consuming enough calcium-rich foods, especially milk and dairy products. Vitamin D deficiency (insufficient diet and not being able to benefit from enough sunlight). Insufficient physical activity since childhood. and not exercising regularly.
CALCIUM, VITAMIN D AND OSTEOPOROSIS
Eating behavior disorder (anorexia nervosa, bulimia, etc.) in women (normal hormone balance is disrupted and this causes bone mineral loss) Using some drugs that reduce bone mineral density (such as glucocorticoids, anticonvulsants, anticoagulants, antacids) Smoking (Smoking affects bones by reducing direct calcium absorption and conversion to its active form or by reducing estrogen levels in women). causes a decrease in mineral density).
Consumption of alcohol (Alcohol destroys bone cells, disrupts calcium absorption, affects hormone levels, It causes changes in metabolism).
How to Prevent Osteoporosis?
One of the two most important factors in preventing osteoporosis is to ensure strong bone formation, and the other is to prevent bone loss. If the bones are strong at the beginning, there will be fewer problems when the loss begins. Throughout life, bone cells are constantly made and broken down. Construction and destruction vary according to age and the physiological state of the individual. In children and adolescents where growth is rapid, bone formation exceeds bone loss. The fastest growth in bone occurs from birth to approximately 20 years of age. Bone mineral density reaches its peak between the ages of 12 and 40. Bone loss begins at the age of 30-40 and continues throughout life. In women, the rate of bone loss increases significantly after menopause due to the decrease in estrogen levels. During this period, the increase in calcium excretion in the urine and the decrease in the effective absorption of calcium from the intestines are among the causes of bone loss. While bone loss before menopause is 0.3-0.5% per year, it is 2-5% per year after menopause. Bone loss occurs at a rate of 45-50% in women and 20-30% in men throughout life. Maximizing bone mineral density during the youth years minimizes the inevitable bone loss in later ages.
USE OF NUTRIENTS IN BONE RESOLVEMENT
In Preventing Osteoporosis: Four Foods in the food group ("milk and dairy products"; "meat - eggs - dried legumes" "fresh vegetables and fruits"; "bread and grain group") should be consumed together in the same meal in amounts appropriate to the individual's needs, and different foods should be selected from the group each time. Food diversity should be provided. Thus, in addition to providing essential nutrients, phytochemicals, which are found in the natural composition of foods and are thought to have an effect on preventing the formation of many chronic diseases, will also be taken into the body. Consumption of vegetables and fruits, which are good sources of potassium and magnesium, has a protective effect on bone mineral density. Estrogen-like substances found in legumes, especially soy, have protective effects against osteoporosis. Fish improves bone health thanks to the essential fatty acids it contains. Fish should be consumed at least twice a week. you have We cannot change our genetic characteristics, but we can choose healthy nutrition and lifestyle criteria to prevent or slow down osteoporosis.
CALCIUM, VITAMIN D
During this period, Calcium and vitamin D consumption should be increased. Adequate calcium intake is important not only for bone health, but also for the fulfillment of some other functions in the body (such as muscle movements, heart beat, normal blood clotting). Other minerals such as magnesium, zinc, copper, manganese and other minerals that are necessary for bone mineralization. Vitamin K should be consumed in sufficient amounts. Oil seeds such as almonds, hazelnuts and peanuts, legumes, green leafy vegetables and grains are rich sources of magnesium. Meats, cheese, seafood, milk, eggs, oilseeds (hazelnuts, peanuts, walnuts, etc.), bulgur, legumes, mushrooms are rich in zinc. Organ meats, sesame seeds, hazelnuts, peanuts, etc., legumes, meats, fish, cocoa, eggs and green vegetables are rich in copper. Milk is poor in copper. Dried legumes, oilseeds and green leafy vegetables are good sources of manganese. Manganese is low in foods of animal origin. Green leafy vegetables, legumes and fish are foods rich in vitamin K. Excessive energy restriction and weight loss should be avoided. Ideal body weight should be maintained. Body mass index (BMI); It should be 18.5-24.9 kg/m2 in adults and 22-26 kg/m2 in the elderly. BMI; It is calculated by dividing the weight in kilograms by the square of the height in meters. For example, the BMI of an individual whose weight is 52 kg and height is 160 cm; 52 kg/(1.6 m x1.6 m) = 20.3 kg/m2. Protein should be consumed adequately. Consuming high amounts of animal protein should be avoided. Food diversity must be provided so that all nutrients can be absorbed into the body.
IMPORTANT WARNINGS
Excessive salt and sugar should not be consumed. Excessive caffeine consumption should be avoided. Tea, coffee and cola drinks have high caffeine content. Instead, beverages that do not contain caffeine and have high nutritional content, such as milk, buttermilk, and fresh fruit juices, should be preferred. Consuming excessive animal protein, salt, sugar and caffeine increases the excretion of calcium and magnesium in the urine.D Consumption of carved fat should be reduced. Consuming high amounts of saturated fat reduces the absorption of bone minerals calcium and magnesium from the intestines. Alcohol consumption should be avoided and smoking should not be done. Regular physical activity should be performed. Physical activity increases bone mass in youth and prevents bone loss in old age. Being physically active for 30-60 minutes 4 times a week reduces the risk of bone fractures by 50-70%. Weight bearing and resistance exercises such as dancing, tennis, brisk walking and swimming should be done. I wish you good days when you realize that post-menopause is not a process to give up on life, but the beginning of an important period of life where life will be challenged, and by realizing that we are now...
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