Improve bone health

Written by: Juana Mª González Prada
Edited by: Top Doctors®

Age is an important factor that influences bone density. By 40 years of age, bone density begins to decrease gradually in both men and women. However, in the case of women, this loss is accentuated with menopause. In the case of men, this loss occurs at a slower rate and it is not until 70 years of age when both rates of loss equalize.

The loss in cortical and porous bone does not occur at the same pace either. The loss of cortical bone stops at the end of life. On the contrary to the trabecular bone, being porous and irrigated, they affect it more seriously and therefore suffers greater losses. Therefore, the tubercular bone is more lost during the menopause, thus surpassing those of the cortical bone..

From the age of 70, osteoporosis due to old age is already spoken. Then, it appears in both men and women and affects cortical and trabecular bone in the same way. This type of loss is a consequence of three key factors. First, a decrease in the activity of the osteoblasts, that is, the cells that form the bone. Second, to a lower intestinal absorption of calcium and lack of Vitamin D due to low sun exposure and, thirdly, to a sedentary lifestyle or lack of mobility. The loss of bone in males accelerates at 60-79 years, due to the lower gonadal production of androgens (testosterone).

Foods for osteoporosis

The consumption of nutrients that help maintain bone health is important throughout life, in adulthood and in the initial period of growth. Apart from calcium, there are other elements that favor the maintenance of the health of our bones such as phosphorus and vitamin D. All three are essential for the structural and functional development of bone, although other nutrients such as magnesium, vitamin K and zinc play essential roles in their formation.

The recommended daily intake of calcium varies with age, from 11 years up to 19 years, an intake of 1300mg / day is recommended. For adults, the recommended daily intake is 1000 mg / day. To cover calcium needs, food is recommended, because these carry other essential nutrients. The bioavailability of calcium is greater if it is part of the food, for example, lactose and milk protein help to improve its absorption.

The main drawback of this diet is that currently the consumption of dairy products is not fashionable. The reasons that encourage people to give up their use are varied and in most cases unjustified. The fact is that in terms of human evolution, the consumption of dairy products improved the health and survival of those individuals who could consume milk and fermented milk products.

Today there are enriched products that also provide calcium. Dietary planning when dairy products are not consumed should be careful to reach adequate intakes to maintain bone health .

*Translated with Google translator. We apologize for any imperfection

By Juana Mª González Prada
Nutrition & Dietetics

It is a great expert in customized diets and experience has led her to collaborate with the Spanish Association of Diet and Nutrition. Also has a master of food processes and co-authored two books on smart diet.

*Translated with Google translator. We apologize for any imperfection

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