Osteoporosis, or bone decalcification, mainly occurs later in life. In principle, anyone can develop this condition, although women are more susceptible to it than men. Menopause is often partly the cause of this, with women losing more bone tissue. The condition means that the body breaks down more bone tissue than it produces and the bones therefore become more brittle. Now developing osteoporosis is not a foregone conclusion, not a destiny with advancing years. In fact, preventing osteoporosis is not even difficult. With a healthy lifestyle, osteoporosis will occur less quickly and be less dramatic. From a preventive point of view, sufficient exercise is a very important factor, especially ‘taxing’ sports. But the absorption of calcium, vitamin D and of course exposure to ultraviolet radiation (sunlight) are also important factors that prevent osteoporosis.

Contents

• Osteoporosis – an insidious condition
• What is osteoporosis

• Calcium
• Vitamin D

• Risk factors in osteoporosis

• Risk groups and predispositions

• Prevention is better than cure – tips & advice

• Sufficient calcium
• Sufficient vitamin D
• To move
• Alcohol, smoking and other bad habits
• Salty

Osteoporosis – an insidious condition

Although osteoporosis in principle causes few complaints, there are indicators that unmistakably indicate that this condition exists. Such as chronic back pain, an increasingly crooked back, collapsed vertebrae and a smaller figure with age. These are the writings on the wall. Osteoporosis is not painful, although skeletal pain can occur as a result of osteoporosis. The condition very slowly weakens the bones, or skeleton. Partly for this reason, osteoporosis develops insidiously.Source: FotoshopTofs, PixabayLater in life Osteoporosis usually starts when one is in their fifties, taking into account that bone mass reaches its maximum around the age of 30. As the years go by, osteoporosis becomes an increasingly important factor in daily life. In the event of a fall, an older person with osteoporosis, or brittle bones, is more likely to suffer a bone fracture than a younger person. Whichever way you look at it, around middle age less bone tissue will be produced than is broken down. That is why it is so important that children of growing age receive sufficient calcium and vitamin D. A good foundation is then laid for the rest of life.

What is osteoporosis

Osteoporosis not only involves decalcification of the bones, the structure of the bone tissue also changes in such a way that the strength of the bones can decrease dramatically. As the years progress, the risk of bone fractures increases significantly. Given the development of osteoporosis, it is mainly the elderly who fall prey to it. Moreover, the consequences are greatest for them. For example, due to falls that are often inherent to additional age-related complaints , such as dizziness and other mobility problems. Although there are numerous factors that promote osteoporosis, including adrenal gland function, in general it can be said that the intake of sufficient calcium and vitamin D is crucial to prevent osteoporosis. The right lifestyle is of great importance, including a varied diet, often spending time outdoors (sunlight) and sufficient exercise.

Calcium

Calium is stored in the bones as a phosphorus compound ( hydroxyapatite ). With a healthy diet, you consume approximately 1 gram of calcium per day. That is sufficient to maintain strong bones. Calcium is found in all dairy products , such as cheese, milk, yogurt, and so on. But also, for example, in types of cabbage, something that is often forgotten. Older people generally eat less protein. If their absorption is reduced, their skeleton will lose calcium at an increased rate. To keep the bone structure adequate, loss of body height will result due to sagging of the vertebrae and curvature. The calcium level in the blood is regulated by the parathyroid glands. Vitamin D is an important factor in the absorption of calcium (via the intestinal tract) into the blood.The skeleton / Source: Clker Free Vector Images, Pixabay

Vitamin D

Vitamin D is a fat-soluble vitamin, also called calciferol. Chemically speaking, this substance resembles the adrenocortical hormone. Vitamin D ensures, among other things, that calcium (limescale) is adequately absorbed into the blood via the intestines. Only a very small amount is needed every day, about 10 to 20 micrograms. Vitamin D ensures the absorption of calcium from the intestine to the blood, but it also promotes the reabsorption of calcium thanks to the kidneys. Furthermore, vitamin D can also be absorbed through the skin. It is then formed under the influence of ultraviolet radiation from ergosterol, a substance similar to cholesterol and found in the skin. Vitamin D is mainly found in fish (salmon, tuna), but also in dairy products such as cheese and yogurt.

Risk factors in osteoporosis

As a layperson, you can partly determine for yourself whether you belong to a group that has a higher risk of developing osteoporosis. Measures can then be taken in advance. The age is obvious, but osteoporosis can also be familial. However, this does not mean that if one belongs to those risk groups, osteoporosis will also occur. Below are some important predispositions and risk groups.

Risk groups and predispositions

• A naturally pale (freckled) or dark skin color.
• Elderly > 50 years.
• Vegetarians and vegans (with low protein intake).
• Early menopause.
• Allergy to dairy products.
• Women who have had their ovaries removed.
• Childlessness.
• Fine bone structure.
• Skinny people.
• Familial predisposition.

 Source: Nutrition Center, Flickr (CC BY-2.0)

Prevention is better than cure – tips & advice

There are many ways to prevent osteoporosis from taking over your life prematurely. Don’t wait until you’re older to take action, start as early as possible. These methods vary from a balanced diet to sufficient exercise.

Sufficient calcium

Ensure there is sufficient calcium in the diet. A chronic shortage is asking for problems. Calcium is abundant in dairy products. Nuts and cabbage also contain a lot of calcium, just like fish and fish products. The recommended daily amount is 1000 to 1500 milligrams. A trick is to add a teaspoon of low-fat milk powder to the soup or dish. It provides 50 to 100 mg of extra calcium. If you like to make your own stock from the shank, you can add a little vinegar. It dissolves the calcium from the bone and supplies a lot of high-quality calcium. Of course, you can also use a calcium supplement . However, regarding the dosage, first ask your doctor or pharmacist for advice and read the package leaflet carefully.

Sufficient vitamin D

Without vitamin D, calcium from food is not adequately absorbed into the blood. Vitamin D also ensures that the kidneys reabsorb calcium in the blood. Part of the vitamin D requirement is obtained from the outdoor air through exposure to sunlight, whereby a substance in the skin is converted into vitamin D under the influence of ultraviolet radiation. The elderly in particular spend less time outside, and their skin is becoming less and less able to absorb is able to convert ergosterol into vitamin D. Extra vitamin D (via the doctor) in the form of a supplement when the r is in the month (September-April) is therefore not an unnecessary luxury for them. Fish, fish products and dairy contain a lot of vitamin D.Source: MonikaP, Pixabay

To move

It is mainly the strenuous sports that make the bones stronger. This does not alter the fact that regular daily walks such as walking the dog and walking around the block are also good for maintaining a strong skeleton. Walking and/or exercising three days a week is usually sufficient to keep the bones in good condition in terms of size and structure. It also guarantees a good physique and posture.

Alcohol, smoking and other bad habits

Watch out with alcohol. It inhibits the formation of bone tissue. Alcoholics have significantly poorer bone structure. Smoking is also bad for the bones. In women, smoking lowers estrogen levels. That is one of the reasons why they are more at risk of osteoporosis. Estrogen plays a role in the construction of bone tissue. A lot of caffeine also has a lowering effect on the calcium level in the blood. It is then excreted in the urine to an increased extent via the kidneys. Large meat eaters consume a lot of protein. Too much protein causes an poor balance between calcium absorption and excretion. Phosphates in soft drinks bind the calcium in the intestine, which frustrates its absorption. So keep soft drink consumption within limits. Rather drink an extra glass of water.

Salty

Leave the salt shaker as much as possible. A lot of salt increases sodium excretion through the kidneys, which also causes calcium to be lost and its levels to drop in the blood. The parathyroid glands then produce parathyroid hormone at an increased level to maintain the calcium level in the blood. Calcium extracted from the bones.

read more

• Mineral deficiency – complaints, symptoms and conditions
• Vitamin deficiency – complaints, symptoms and conditions
• Disturbances in the metabolic processing of nutrients
• Disturbances in the cellular absorption of nutrients
• This is how you improve your posture – tips & advice