Osteoporosis and Diet: Foods for Strengthening Bones

Osteoporosis can be prevented with better care or adequate nutrition (including calcium-rich and protein), which in addition can help strengthen bones. Osteoporosis is a disease defined by an excessive weakness of the skeleton, due to a reduction in bone mass and deterioration of bone microarchitecture.

Osteoporosis is a common condition among postmenopausal women because bone mass is reduced when they are aging and after menopause because they observed a deficiency of estrogen (female hormones). Osteoporosis affects women more often than men. Children rarely suffer.

Some tips on food to take to treat or prevent osteoporosis, strengthening bones:

Eat fruits and vegetables

Researchers at the Centre of Nutrition and Food Security (UK) found a link between bone health and consumption of fruits and vegetables. This study found that women who ate the most fruit during childhood had greater bone mineral density (amount of calcium in a given volume of bone) than in those who reported eating little.

A food acid can cause calcium loss and damage to bones. The alkaline buffers fruit and vegetables can reverse the loss of calcium through the urine. While many health experts focus solely on calcium intake as the only factor in bone health, the reality is that bone health also depends on a variety of other factors (as calcium) as good acid / alkaline balance of the body.

Many experts believe the lack of fruits and vegetables in the modern diet may explain why despite one of the highest calcium intake the highest in the world, the U.S. also has one of the prevalences (measuring the health of a population at a given time) of the highest osteoporosis.

Pay attention to salt

Salt can be a great obstacle to a robust skeleton. Studies have found that postmenopausal women who have diets rich in salt lost more bone mineral than other women of similar age.

Various studies have shown that regular table salt, sodium not only simple, causes calcium loss, bone weakening with time. The modern diet is often consume too much sodium, so we just need to eat 2300 mg per day (equivalent to a teaspoon of salt).

Consuming enough calcium and vitamin D every day helps offset bone loss due to salt. Of all the dangers to the bones, salt is probably the most difficult to combat. The salt is found in almost all processed foods, including breads, cereals, breakfast, fast food, etc.. Read also: Foods high in salt: 10 foods richest in sodium.