Useful food sources to prevent osteoporosis

According to Hamshahri Online, quoted by Isna, osteoporosis is a disease in which the bones become hollow, weak and fragile, and as a result, the probability of spontaneous bone fractures increases.

Osteoporosis is an invisible disease and does not show symptoms until a bone is broken. In a person with this disease, a simple fall from a low height, a sudden turn, bending and straightening quickly or even falling into a small hole can cause a broken bone. It should be noted that most fractures related to osteoporosis occur in the pelvis, spine, wrist or upper arm.

Weak and fragile bones should not be a part of a person’s aging. Your bones are living tissue that regenerates itself. Your bone mass peaks between your mid-20s and your 30s.

According to official statistics worldwide, osteoporosis leads to one bone fracture every three seconds, resulting in more than 8.9 million bone fractures each year. Also, according to experts, this complication is often ignored so that up to 80% of people who have suffered at least one fracture caused by it are neither identified nor treated.

One of the specialists at the University of Sheffield says about osteoporosis: Osteoporosis can have an important impact on people’s lives because fractures have the potential to put significant pressure on the quality of human life, and often daily activities such as eating, They make it difficult to get dressed, shop or drive.

According to “UCB”, the possibility of osteoporosis increases with age, and this condition is one of the most common causes of bone fractures in the elderly. Therefore, early detection is important.

Having a healthy lifestyle and eating habits can help ensure healthy bones and prevent osteoporosis.

In the following, we will discuss recommendations for having healthier bones, quoting from “Web MD”.

If you’re like most Americans, you’re probably not getting enough calcium to keep your bones healthy. Calcium makes your bones hard and dense. If your calcium levels are too low, your body will take it from your bones. Losing too much can lead to osteoporosis, or brittle bone disease, which increases your chances of falling and breaking a bone.

Starting around age 50, you need about 1,200 milligrams of calcium per day to prevent bone loss. However, you need to get even more than that, 1,300 milligrams of calcium per day, between the ages of 9 and 18 to store up for adulthood.

Good food sources include:

* A cup of plain low-fat yogurt (300 mg)

* One cup of baked beans (140 mg)

Also, without vitamin D, you cannot absorb calcium from foods. This condition forces your body to attack your skeleton for this nutrient, weakening your bones. It also prevents the body from building strong new bone. A blood test can show the level of vitamin D in your body. The normal level of vitamin D for adults is equal to or greater than 20 ng/ml. A level below 12 ng/ml means you have a vitamin D deficiency.

Your skin makes vitamin D from sunlight. Just a few minutes of sun exposure each day will do the trick. The second way to get this vitamin is through food.

Supplements may also help, but talk to your doctor first. Taking too much of this vitamin can be harmful.

Symptoms of vitamin D deficiency include: sleep problems, fatigue, bone pain and muscle pain and weakness, muscle spasms, tremors or spasms, depression, mood changes, hair loss, anorexia, pale skin, tingling in the hands and feet. and reducing the immune system against diseases.

In some cases, other diseases show similar symptoms of vitamin D deficiency in the body. For example, symptoms such as muscle weakness, fatigue and sleep problems can be similar to chronic diseases including MS. Also, symptoms such as loss of appetite, sadness, and mood changes may be symptoms of a mood disorder such as depression.

In such cases, it is better to explain all the symptoms to a specialist doctor.

When you exercise regularly, your body responds by adding more bone to the activity. Adults who exercise can prevent bone loss that usually begins in the 30s. Exercise builds muscles that help improve your balance and coordination.

According to experts, smoking is also a known risk factor for osteoporosis. Nicotine and other chemicals in tobacco slow down the production of bone-forming cells. They also block blood flow to your bones. As a result, you will have weak bones that are more prone to breaking.

Meanwhile, your body doesn’t need the added sugar from sodas, cookies, and other processed foods. Too much added sugar may harm your bone health because:

* It causes your body to excrete bone-strengthening calcium and magnesium in urine.

* It prevents the intestines from getting enough calcium.

* Removes important nutrients from your diet.

Drinking alcohol can also lead to bone damage. For this reason, experts recommend that you avoid drinking alcohol to have healthy bones.