Osteoporosis, commonly known as bone resorption; decrease in bone mass and deterioration of bone microarchitecture. So, what good is bone resorption? All the details about the nutritional advice in our news…
About Bone Resorption (OSTEOPOROSIS)
Osteoporosis means li porous bone.. The healthy bone looks like a honeycomb when viewed under the microscope. When osteoporosis occurs, the holes and gaps in the honeycomb are much larger than healthy bone.
Our bones are living tissues and are constantly changing. From birth to young adulthood, the bones develop and strengthen. Our bones are most dense in our early 20s, the most dense bone mass.
With the end of the 20s, the density of the bones begins to form in the cavities. This makes them susceptible to breakage and cracking. It is usually detected by imaging of the bones after a fracture or fracture develops. The most common bones with fractures due to osteoporosis are the bones in the wrists, spine and hip. The incidence of bone resorption increases with age, but is more likely to occur in women than in men.
Nutritional recommendations for bone resorption
It is possible to prevent bone resorption by proper feeding. It is known that nutrients rich in calcium, magnesium and minerals help to strengthen bone structure. The most important mineral for bone health is calcium. Therefore, the most important nutrients that protect from bone resorption are milk and milk products. Cheese and other dairy products are rich in calcium. In addition, green leafy vegetables, dried legumes, nuts, foods containing vitamin D and cereal-rich foods are the foods that must be consumed in order to protect from bone ermine.
What is good for bone resorption?
The following foods are effective against bone resorption:
It contains a high proportion of calcium and magnesium
Calcium is a source of protein, vitamins B2-A-E-D, folic acid, phosphorus and iron. It works with calcium, vitamin D and phosphorus to strengthen bones and teeth.
Together with garlic, it fights infections. Sulfur compounds prevent damage to the arteries. Onions also prevents bone resorption.
Lettuce, which contains more calcium than milk, is one of the most important vegetables for strengthening the bones. At 100 grams, it has more than the calcium in a small glass of milk.
Mineral and iron deficiency broccoli; It is rich in vitamins A, E, and C, and due to its high calcium content, it is one-on-one to dissolve bone.
It is rich in phenolic compounds and boron. The element boron protects bone health and protects against bone resorption.
Almond contains high levels of calcium. Experts recommend consuming milk and almonds together. You can also add almonds to your list to maintain bone health.
– Citrus fruits like oranges
It is important for bone health because of the components of vitamin C and flavonoids.
Foods rich in omega 3 should be consumed to prevent bone resorption. When Omega 3 is mentioned, fish first comes to mind. Fish consumption supports both heart health and bone health.
Spinach is an enemy of osteoporosis because it promotes muscle and bone formation .
To Prevent Bone Resorption:
– Consider calcium intake for bone health and consume enough milk and dairy products
– Avoid smoking and alcohol
– Use sunlight for at least 15 minutes to activate vitamin D in the body ] – Increase your physical activity in daily life.
– Avoid caffeine-containing beverages such as tea and coffee
– Always seek expert help before starting sports
– Take care of a healthy and balanced diet. Take care of enough calcium and protein intake
– Pay attention to factors that may cause falls such as stairs, carpets, cables. Minimize your risk of falling by making the necessary arrangements in your living environment
– Have your regular health checks and bone density measurements in time.