Preventing age complaints: How the right nutrition against osteoporosis works

Table of contents

• What is osteoporosis?
• Prevent & treat osteoporosis
• Osteoporosis: Adjust nutrition
• Diet in osteoporosis: calcium
• The important role of vitamin D
  • How does vitamin D deficiency arise?
  • How do you get enough vitamin D?
• Osteoporosis: full diet
• Which foods are taboo?
  • Meat and sausage goods in lower quantities
  • Reduce food with oxalic acid
  • Save with salt
  • Restrict caffeine and alcohol
• Osteoporosis: With nutrition and sport to your destination

Osteoporosis only affects older people? Absolutely not! The risk increases with age, but the basis for strong bones is laid much earlier. Anyone who prevents the bone health at an early stage can receive the long term.

Nutrition plays a crucial role in the prevention and treatment of osteoporosis. You can find out why this is the case and what adjustments in your menu seem both preventive and supportive.

Especially women shouldFrom the age of 30 at the latestTarely pay attention to your bone health. From this point on, the natural breakdown of the bone density sets in - a gradual process that is often noticeable until years later. In the menopause, this breakdown accelerates additionally through the falling estrogen level. But the earlier you start with the right nutrition and a bone -friendly lifestyle, the better you can counter osteoporosis!

What is osteoporosis?

Osteoporosis, also called bone loss, is a chronic bone disease that occurs more often in women than in men. It is widespread all over the world. The complete skeleton is affected, not just individual bones.

Classic characteristics of the disease are:

1. Decreasing bone mass
2. Fragile, porous bones
3. Increased risk of broken bones

How does osteoporosis arise?

In addition to an inherited component, the clinical picture can- in addition to an inherited component- such as malnutrition and malnutrition, e.g. B. there is an undersupply of vitamins, underweight or lack of exercise.

In women, the decrease in sex hormones is also added as a risk factor after menopause.

Prevent & treat osteoporosis

Regardless of whether it is about preventing osteoporosis or treating an existing clinical picture: a balanced and vitamin -rich diet and movement are important basics of therapy.

It is important to counteract fragile bones early on and to build up the bone density so that the skeleton does not break down so quickly in old age. Because this process is accelerated with advanced age.

Nutrition and movement come into play here. With the help of the right nutrients, bone health can be promoted and bone loss can be counteracted. And every movement gives signals to the bones via the muscles, which promotes bone growth.

Also read:

Osteoporosis: Adjust nutrition

In the event of an osteoporosis disease, diet is often changed. The aim is to build bone mass - because this is also possible until old age.

By the way: older people have a lower energy requirement, which means that they often eat less food. The risk of malnutrition increases. Therefore, attention must be paid to the nutrition.

These nutritional recommendations exist according to theClinic of Nutritional Medicine at the Technical University of MunichWith osteoporosis:

• A healthy mixed food
• With high calcium intake
• and sufficient vitamin D
• Preferred vegetable origin
• With reduced meat and sausage consumption
• and increased fish consumption

In addition, the amount of table salt, coffee and alcohol that those affected with osteoporosis should be reduced.

Diet in osteoporosis: calcium

In our bodies, calcium is important for the strength of the bones and teeth. So that bone stability - and many other important body functions - are secured, enough calcium must be absorbed through food.

If we feed calcium arm, our bones that save the calcium will be removed from minerals - they become unstable. According to theGerman Society for Nutrition eVthe recommended calcium intake for a healthy adult is 1000 mg per day.

Suitable for this:

Calcium is contained in a variety of foods, especially in dairy products, but also in green vegetables, nuts or mineral water. The recommended amount should be absorbed by a combination of food - not only by a single one.

Here is a list of different foods and their calcium content:

Example: So you pick up enough calcium

For the prevention of osteoporosis, an adult could take a glass of milk, a portion of yoghurt, a slice of Emmentaler and a portion of kale in order to meet the need.

In the active treatment of osteoporosis, the supply of the recommendations of theTU Munichat 1200-1500 mg calcium. So the need is increased. Accordingly, an additional portion of broccoli can support healthy bones for milk and the like.

The important role of vitamin D

Vitamin D is important for the human organism in many ways. According to theBundesselsthilfhilfverband für Osteoporose eVIf the vitamin is significantly involved in the fact that calcium gets into the body from food over the intestine. At the same time, it ensures that the calcium is not excreted so quickly.

Particularly relevant for osteoporosis patients: Vitamin D supports the bones when installing the calcium, which increases the stability of it.

How does vitamin D deficiency arise?

Vitamin D is produced by our bodies using sufficient sunlight. About 30 minutes of sunlight a day are necessary.

However, self -production is limited in older people and care can also suffer in colder months. With regard to osteoporosis, the vitamin D balance should therefore be observed closely.

How do you get enough vitamin D?

The primary supply of vitamin D (80-90 percent) takes place loudlythe rkiAbout the body's own production. In the case of a proven deficiency, which is not compensated for by food, according to theGerman Society for Nutrition eVSupplements are taken. However, this should be discussed by a doctor because of the risk of overdose.

However, some animal foods such as fat fish (e.g. salmon), liver or certain mushrooms contain vitamin D. However, it is important to consider: the intake of food makes a lower part of the supply (10-20 percent). Sunlight is still relevant!

Here is a section of a list of theDGE About vitamin D-rich foods:

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Osteoporosis: full diet

In addition to calcium and vitamin D, many other nutrients are significantly involved in preserving the bones. For example, the minerals magnesium and zinc as well as the vitamins B6, C and K. and also a good supply of folic acid is important.

All of these nutrients can usually be accommodated to a reasonable extent by a varied diet.

These foods are available:

Which foods are taboo?

In the event of a disease or the prevention of osteoporosis, nutrition is important, that much is certain. A successful change in diet often does not only include eating certain foods, but also reducing others.

They are therefore not forbidden. However, they should be enjoyed in moderation:

Meat and sausage goods in lower quantities

With osteoporosis, the diet may contain meat, but it should not be eaten every day. Because the high protein content promotes calcium excretion - and may harm bone stability.

From time to time the consumption is absolutely fine. That corresponds to the 10Rules to eat and drink the DGE. About 300-600 g are recommended here.

Reduce food with oxalic acid

Ever heard of oxalic acid? It is contained in many foods and prevents calcium in connection with calcium that this calcium is absorbed over the intestine. Unfavorable, especially with osteoporosis.

According to theBundesselsthilfhilfverband für Osteoporose eVShould osteoporosis patients therefore not eat oxalic acidic food together with calcium -rich food or only eat it to a limited extent.

The acid is included, for example, in rhubarb, cocoa and beets, but also in canned goods and melting cheese.

Save with salt

Many already know that too much salt does not well. But did you also know that too much salt can increase the calcium excretion? Among other things, this damages the bone.

Salzy foods such as smoked sausages, salt nuts or salty pastries should therefore not be consumed too often in osteoporosis. And the following also applies when cooking: less is more.

Restrict caffeine and alcohol

Caffeine from coffee or tea or in drinks such as cola also increases the body's calcium excretion. But don't worry, coffee is not out of the race: caffeine consumption should only be limited to about 3-4 cups of coffee a day.

Also alcoholic beverages should only be moderately taken to you. Because regular alcohol consumption has a negative impact on vitamin D metabolism, reduces calcium absorption and can damage cells that are responsible for building bone.

Osteoporosis: With nutrition and sport to your destination

As already mentioned, your efforts to health should not only be limited to nutrition. Regular movement optimally complements the balanced food intake and thus helps to prevent bone loss.

Important NOTE:This article only serves the information and does not replace a medical diagnosis. If uncertainties, urgent questions or acute complaints arise, you should contact your doctor or ask for advice in the pharmacy. Medical on -call duty can be reached via nationwide number 116117.