Nutrition for osteoporosis: what is possible and what is not? Useful and harmful products for osteoporosis


"Drink, children, milk - be healthy!" - a phrase familiar from childhood. But few adults know why milk is considered beneficial. This will be discussed in the article, reports Day.Az with reference to LifeHacker.

Reason 1: strong bones and teeth

One of the most important macronutrients for the life of the body is calcium. It participates in the process of blood coagulation, influences muscle contractions, and regulates the secretion of hormones and neurotransmitters. But his main mission is the health of bones and teeth.

Milk is rich in calcium. 100 ml contains 120 mg of this mineral. In this drink, calcium is in the most digestible form for humans. Two glasses of milk per day is almost half the daily calcium intake.

That is why milk is recommended for children and adolescents. The skeleton is actively growing, bone tissue is dynamically updated - you need a lot of calcium. In adulthood, regular consumption of milk reduces the risk of osteoporosis. Provided, of course, sports. Also, due to calcium, milk prevents tooth decay.

Reason 2: strong immunity

For proper absorption of calcium, the body needs vitamin D. It increases the absorption of calcium by the cells of the stomach by 30-40%, and also helps the kidneys to absorb it.

But the useful functions of vitamin D do not end there. He is involved in the synthesis of certain hormones and cells. So, vitamin D affects the area of ​​the bone marrow that produces monocytes - cells that strengthen the immune system.

The easiest way to get vitamin D is to bask in the sun. The body synthesizes it under the influence of ultraviolet radiation. However, in most of our country, solar activity in winter and in the off-season is so small that the body almost does not produce vitamin D.

It is necessary to make up for the deficiency from other sources. There is not much vitamin D in milk, but it is enough that calcium is well absorbed, and immunity is increased. In addition, milk is additionally enriched with vitamin D.

Reason 3: mood improvement

So, vitamin D is involved in the production of certain hormones. In particular, serotonin. This is the hormone of happiness. It directly affects mood, appetite and sleep. Interruptions in the production of serotonin lead to a feeling of fatigue and even depression. Perhaps that is why it becomes so warm and cozy from a glass of milk with cookies.

Reason 4: cancer prevention

According to some reports, vitamin D may play a role in the growth of cells that prevent cancer of the colon. Researchers also attribute this to a lack of natural sunlight.

There is also an opinion that calcium and lactose, found in dairy products, can prevent ovarian cancer in women.

It is impossible to say exactly how true these hypotheses are. But the fact that scientists take milk seriously is indisputable.

Reason 5: strengthening the heart and blood vessels

More than calcium, only potassium in milk: 146 mg per 100 ml. In addition to the fact that potassium supports the acid-base balance of the blood and the water balance of the body, takes part in the transmission of nerve impulses and is necessary for protein synthesis, it also plays an important role in the expansion of blood vessels and lowering blood pressure.

This view is held by the doctor of medicine Mark Houston (Mark Houston) from the Medical Center of the University of Vanderbilt. In one of his studies, he found that volunteers who consumed 4,069 mg of potassium per day had a 49% lower risk of developing coronary heart disease compared to those with four times less potassium in their diets.

People who drink low-fat milk enrich the body with potassium and thereby strengthen their blood vessels, normalize blood pressure and heart rate.

Reason 6: muscle growth

There is a lot of protein in milk. Milk protein consists of 80% casein and 20% of whey protein and has the beneficial properties of both.

Protein is the main building block for muscles. It is no coincidence that many athletes drink it after training. During physical activity, the protein in muscle tissue breaks down - replenishment is needed to restore it.

Reason 7: good sleep

In addition to assisting in muscle growth and recovery, protein-rich foods have a beneficial effect on sleep. They cause drowsiness and soothe digestion. Fall asleep when, for example, heartburn broke out, it is impossible.

As already mentioned, milk has a relaxing property. But most importantly, it contributes to the production of melatonin - a hormone that regulates human circadian rhythms. Try to drink a glass of warm milk with honey when you can’t sleep, and you won’t notice how you find yourself in the kingdom of Morpheus.

Reason 8: beautiful skin

One of the secrets of Cleopatra's divine beauty is the famous milk baths. This drink is still widely used in cosmetology. But in order to have beautiful skin, it is not necessary to rub milk into it in the form of masks. After all, it contains vitamin A.

Vitamin A is called beauty vitamin. It promotes the synthesis of hyaluronic acid in the epidermis, so that the skin has a toned look. Vitamin A for facial skin is also the main factor in the formation of collagen, which is responsible for the freshness and elasticity of the skin.

Reason 9: Availability and Security

Residents of cities are deprived of the opportunity to drink milk directly from under the cow. But this does not mean that they can forget about the benefits of natural milk.

Modern technologies allow you to save the whole range of useful substances of milk: vitamins D and A, calcium, potassium, phosphorus, protein and others. This is called ultra-pasteurization. During this unique process, gentle heat treatment of high-quality milk takes place. As a result, it is cleansed of germs, but retains vitamins and minerals.

Ultra-pasteurized milk is poured into six-layer aseptic packages. This allows you to protect the drink from the effects of the external environment, the penetration of microbes and sunlight. Thanks to aseptic packaging, milk can be stored for up to six months until opening. No preservatives.

Thus, in ultra-pasteurized milk, beneficial substances are stored in aseptic containers and it is reliably protected from spoilage.

Reason 10: it's delicious!

Do you like milk?

It is difficult to meet a person who would not drink milk for gastronomic reasons. Milkshake, cocoa, coffee with milk, milk with cereal - all this is incredibly tasty. And, perhaps, this is the main reason why milk is worth drinking every day!

Disease detection

Osteoporosis in women older than 50 years is not uncommon. In old age, the amount of estrogen is reduced, which is designed to assist in the absorption of calcium. In addition, bone cells slow down their work. It turns out that all the calcium is washed out of the bones along with the rest of the minerals, leaving a bare framework.

As a result, we have joint diseases and bone fractures. Nutrition in osteoporosis plays a significant role, so you should take this issue seriously.

To identify the disease, you need to visit a specialist and undergo an examination. However, osteoporosis can be determined by the first symptoms. The occurrence of signs depends on the stage of the pathology. With the development of the disease, the following symptoms begin to appear:

  • pain in the spine, upper and lower extremities, rapid fatigue,
  • the development of stoop, a decrease in growth by 10 centimeters,
  • a hump appears as a result of spinal deformity.

General diet rules

Food products for bone osteoporosis should be carefully selected. Any doctor will tell you that to combat the disease, you should stabilize your diet. If calcium leaves the body, it needs to be replenished.

The diet for osteoporosis provides for the presence of certain principles:

  • The number of meals per day does not need to be changed; you can eat as many times as you are used to.
  • No need to give up your favorite dishes, the only thing is that vegetables and fruits are best consumed raw.
  • It is necessary to reduce the amount of protein consumed. Due to this, calcium will be ingested.
  • Walking in the fresh air will help develop vitamin D, which plays a big role in strengthening bones.
  • Nutrition for osteoporosis in the elderly is very important to form. However, it is even better that such people walk more often, because physical activity is the prevention of the disease.

Foods that you do not want to consume

If you have a disease, then you must immediately abandon the products listed below. They can not only harm health, but also reduce the amount of calcium in the body.

So, the harmful products in osteoporosis include:

  1. Salt. Of course, it is difficult to refuse it, since it is added to each dish. However, with osteoporosis, it is undesirable to consume it. Salt promotes enhanced excretion of calcium in the urine. It is better to limit such food to a minimum, and eat something more healthy.
  2. Semi-finished meat products. Eliminate sausages, sausages, ham and processed sunflower oil from the diet.
  3. Fast food. All other points follow from the first - table salt. It is not recommended to eat hot dogs and hamburgers, because there may be a hidden amount of salt. If you really want to, study the content so as not to exceed the acceptable level.

Featured Products

Nutrition for osteoporosis: what is impossible and what is possible? We have already figured out the first point, it's time to talk about the second. It is necessary to include dairy products in your diet: kefir, cottage cheese, hard cheese, milk. As you know, fish contains a lot of calcium, especially tuna and salmon are famous for this. Add broccoli, lettuce, bananas and bran bread to your diet. Be careful, because the stores sell products with a high content of salt, preservatives and dyes.

For better absorption of calcium, you can combine the intake with carbohydrates. The latter are found in fish oil and citric acid. You can not focus only on products containing calcium in large quantities. After all, there is food, which, in addition to the main element, also includes phosphorus, magnesium and potassium. Buckwheat, cabbage, rice, peas, bread - an excellent solution.

If you like to drink coffee, you will have to give it up temporarily. The only thing, if you add 10 ml of milk there, then the harm from the drink is neutralized. Do not forget about exotic products that can be easily purchased at any supermarket. Dill, basil, garlic and lentils are very useful in controlling osteoporosis.

Substances necessary to combat osteoporosis. Magnesium and Phosphorus

These elements are great for taking with calcium. Magnesium has an excellent property - increasing the level of calcium absorption in the intestine. It is practically necessary for the body, because it contributes to the appearance of smooth muscles. Among the products containing this element, cheese, peanuts, millet and oatmeal are especially notable.

As for phosphorus, it also has a huge impact on the absorption of the main element. It can be found in porridge oats, egg white, seeds. Once again, it is not necessary to consume foods containing large amounts of calcium. Sometimes maintaining its level will be enough against the background of supporting other elements.

Osteoporosis of the spine occurs precisely because of a lack of copper. The bones of this organ become fragile, which in principle is unacceptable. Copper deficiency leads to demineralization, which is the impetus for the development of pathology. Nutrition in osteoporosis is based on the elements that the body needs for normal functioning. Copper is one of them.

The daily norm of an element can be obtained by regularly consuming seafood, cherries, raisins and, of course, meat. The element is indispensable in osteoporosis in women, because it favorably affects the production of sex hormones. If you start consuming food according to such recommendations before the disease comes, then problems can be avoided. Copper impedes the development of pathology.

Zinc, Manganese, Boron and Selenium

All these elements are simply necessary, so we will briefly talk about each of them. Boron several times reduces the loss of calcium, and also under its influence the content of oxalic acid in the urine decreases, which is a good result.

Selenium serves another purpose: the rapid fusion of bones after fractures. This element is found in grapes, cabbage, barley and rice.

Fragility of bones can also be caused by a lack of essential elements: manganese and zinc. They influence the formation of bone tissue, stabilize the metabolism, and also reduce the effects of injuries. Zinc, like manganese, can be found in nuts, mushrooms, crabs, meat, oysters. Nutrition for osteoporosis plays an important role in the restoration of the body, therefore, it is necessary to properly draw up a diet.

It is difficult to find more universal substances than vitamins. Vitamin C is especially useful in this particular case. Thanks to it, the connection of bone tissue cells can be strengthened, and then osteoporosis can recede. It is even better to take vitamins as a preventative measure so that the disease is not even discussed. Vitamin C is contained in a huge number of products, almost all plant-based foods can boast of them in their composition.

Nutrition for osteoporosis involves taking vitamins through foods. Of the most useful, I recall element A. It can be found in all vegetables and fruits of red, yellow and orange. Vitamin A is soluble in fats, which is an important note. This means that it is better to consume it with sour cream or vegetable sunflower oil.

The extreme element that we will consider is simply necessary for the body. It not only strengthens, but also develops all the bones of the spine and skeleton as a whole. In other words, protein inhibits bone loss. But it is not recommended to get too carried away with this element. Indeed, as already mentioned, an oversupply will be clearly superfluous.

Protein helps remove calcium from the body through urine. If its quantity is exceeded twice, then the output of the element will increase by half. A man who loves food with protein, kills two birds with one stone. Almost all of these products contain phosphorus, which we talked about above.

Simply put, all of these vitamins, minerals and substances are extremely useful for the fight against osteoporosis. In any case, the attending physician will tell you which foods can be eaten and which cannot. But you should not rely only on him, you can form a diet yourself.

Nutrition principles

In women over 50, osteoporosis is often detected. We discussed nutrition recommendations, now it is necessary to consider the principles of eating:

  • You need to eat only on schedule. Especially pay attention to the diet and its organization. Food can be consumed 5-6 times a day, never overeat. Breakfast, lunch and dinner are best at the same time.
  • Limit protein intake. Of course, this element is useful, but it is very simple to make an excess, which affects the absorption of calcium.
  • Fruits and vegetables are best eaten raw.
  • You can forget about bad habits, at least for a while.

The most important thing is to choose the right diet. If you combine competent nutrition with physical activity, the result will not be long in coming. Only complex treatment can give an effective result.

Instead of a conclusion

Most risk factors for osteoporosis can be eliminated, and then you will protect yourself even more. Firstly, it is worth abandoning a sedentary lifestyle. Secondly, quit bad habits. Thirdly, to be more sensitive to your health.

The diet for osteoporosis does not need to be considered a test of the year, take it easier. For example, as an occasion to make new culinary dishes and experiment.

The treatment of osteoporosis is based on a complex of various methods and techniques. Taking medications and proper nutrition is the key to success. If in doubt, check with your healthcare provider for all the information. It is best to make an appointment when the first symptoms appear, and then undergo therapy.