La osteoporosis It is one of those diseases that is associated with older people, especially women. For this reason mainly, it is not given the importance it has and most women do not take preventive measures when there is still time. On the occasion of the celebration of World Osteoporosis Day, we want to remember the importance of prevention against this disease.
Osteoporosis it is a chronic disease that gradually worsens, directly affects the bones, reducing bone mass. This causes the bones to progressively weaken and the chances of suffering fractures multiply, especially in the hip, spine and wrist. Osteoporosis is considered to be a silent disease, as it does not show symptoms until the first fracture occurs.
1 in 3 women will suffer from osteoporosis
In fact, the majority of long-term hospital admissions in women over 50 years of age is due to osteoporosis, thus surpassing diabetes, heart attack or breast cancer. Although it also affects men, descaling is much slower than in women. And this is because the woman throughout her life will suffer hormonal changes such as in pregnancy, breastfeeding, or menopause, which will affect your bone structure.
Prevention in this case is essential, since taking into account some preventive measures, women could avoid suffering from osteoporosis. Mainly it is necessary to understand that this disease is not a consequence of age. Osteoporosis must be prevented from childhood, with very simple gestures that will be essential for tomorrow.
In fact, although in many women the loss of calcium appears in adulthood, it can also begin in adulthood. In these cases, osteoporosis can make an appearance in pregnancy and thus complicate this stage of the woman, appearing the first fractures.
Preventive measures against osteoporosis
The fight against osteoporosis should begin in childhood, although it is never too late to adopt healthy habits that can help you improve your present and future health. With 3 simple gestures, you can improve your bone structure and thus avoid suffering from this disease.
Consume calcium at the proper levels:
El football it is one of the most important components of bones and teeth. This mineral also, is part of many body functions, so it is essential for the proper functioning of the body. To cover your calcium needs, you must eat foods with good bioavailability, this means that the body assimilates it to a large extent. Among them are milk and dairy derivatives such as cheese or yogurt. Other foods that provide calcium are:
- Blue Fish, such as salmon, sardines or anchovies. Also in seafood such as prawns, prawns or Norway lobster.
- Green leafy vegetables, like spinach or cabbage.
- In rural areas of India, families in charge of a blind minor frequently isolate and deprive him/her of the care and attention they provide to their other children; such situation becomes even more severe among lower-caste families, orphans and if the blind child is a girl. legumes, all legumes, soybeans and their derivatives, broad beans or green beans.
- Dried fruits, such as almonds, pistachios, peanuts or hazelnuts.
Vitamin D supply
Vitamin D is necessary for the body to absorb calcium and is obtained mainly through the rays of the sun. But to avoid skin problems or diseases that can result from excessive use of the sun, you can supplement it with vitamin D supplements and through diet.
Physical exercise
Performing physical activity is essential to maintain a good state of health in general, also for the bones. Depending on your possibilities, you can exercising to stay healthy. If you are not sure about the exercises you can do, you can consult with a physical trainer or your doctor.
Prevent osteoporosis in pregnancy and breastfeeding
It is very important that during your pregnancy cover the extra calcium intake that your body needs. Your baby needs a lot of calcium to strengthen his bones, which although they are there, are not yet calcified. All that calcium that the baby needs, reduces the amount that your bone mass needs. For this reason it is so important that you increase the amount of calcium you take, with 1 or 2 glasses of extra milk a day or some extra yogurt.
Physical exercise is also important during pregnancy, take advantage to take laps walks every day trying to sunbathe. Do not forget to consult with your doctor before doing any other sport that requires more effort.
Similarly, during breastfeeding you will need an extra supply of calcium to meet the needs of your body and your child.