2023-08-20 12:00:00
Which nutrients are important for preventing osteoporosis?
A balanced diet plays a crucial role in preventing osteoporosis. Calcium is an essential nutrient for building and strengthening bones. Rich sources of calcium are dairy products, green leafy vegetables, almonds and sesame. Vitamin D is also important as it promotes the absorption of calcium in the body. This vitamin can be obtained from sunlight or supplements. Studies show, however, that the majority of people in Germany are undersupplied with vitamin C, which is why you should take it as a supplement to food. You should also make sure you get enough protein, magnesium and vitamin K, as these also play a role in bone health.
What measures are good for bones during menopause?
In addition to a balanced diet, there are other measures that are good for the bones during menopause. Regular physical activity is crucial to maintaining bone density. Weight-bearing exercises such as walking or dancing, and primarily strength training, can slow bone loss and increase bone density. It is also advisable to maintain a healthy lifestyle that includes avoiding smoking and excessive alcohol consumption. Both can accelerate bone loss. In addition, you should reduce stress, as chronic stress can have a negative impact on bone health.
Important: The build-up of bone density is only possible until the end of early adulthood (30 to 40 years). This is followed by biological degradation up to old age. It is therefore all the more important during the menopause to counteract bone loss with the help of a diet rich in vitamins and minerals and weight training.
What are the first signs of osteoporosis?
It is important to recognize the early signs of osteoporosis in order to take early action. Common symptoms include back pain, height loss, a hunched posture, and an increased risk of fractures, particularly in the wrist, spine, and hip.
The formation and breakdown of bone mass in the body
It is a lifelong process in the body that cells build up and break down once more. This also applies to the bone cells. The so-called osteocytes ensure that the entire bone mass in the body is completely renewed every seven to ten years. The osteoclasts break down the old bone tissue, following which the osteoblasts transport new material to the removed area.
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