When more bone substance is broken down than is built up, this is referred to as bone loss or osteoporosis. Especially in old age, it leads to an increased risk of fractures. With these 3 nutrition tips you can prevent the disease in the best possible way.
Table of Contents
How does osteoporosis develop?
Osteoporosis occurs when significantly more bone substance is broken down over the years than is built up. This process is controlled by the so-called osteoblasts and osteoclasts: Osteoblasts are cells that build bone, whereas osteoclasts are “Steal” bone substance. On the one hand, this bone metabolism depends on external stimuli from exercise and sport, on the other hand, our bones can only be mineralized if the necessary nutrients such as calcium, magnesium, phosphate and vitamin D are available in sufficient quantities. In addition, hormones such as estrogen play an important role, which is why postmenopausal women are particularly prone to osteoporosis. Certain medications (e.g. cortisone), an unhealthy lifestyle and old age also increase the risk of bone loss. With the following nutrition tips, you can act preventively and supply your body with the necessary nutrients.
Osteoporosis: 3 nutrition tips
1. Avoid calcium thieves
While you encourage your body to build more bone mass with regular exercise and exercise, there are also factors that cause it to lose bone mass. These include some foods that either interfere with bone metabolism and inhibit the activity of the developing osteoblasts or affect the absorption and excretion of calcium. These calcium robbers include alcohol , which has been shown to help decrease bone mass by inhibiting osteoblasts and driving calcium excretion through the urine. In the drinks area there are also colaand other phosphate-rich soft drinks are involved in bone loss because the excessive intake of phosphate causes calcium to be released from our bones. In addition, you should only use salt in moderation and avoid finished products, since the sodium contained in the salt promotes the excretion of calcium.
2. Consume dairy products in moderation
There is no question that dairy products are the first thing most of us think of as a classic source of calcium. And we are not wrong, since milk and dairy products actually have a relatively high calcium content and about 30 percent of the mineral can be absorbed by the body. However, because milk, cheese, and high-fat cottage cheese or yogurt are high in saturated fat and the pro-inflammatory arachidonic acid , they shouldn’t be your sole source of calcium. In the following, we will therefore also introduce you to plant-based calcium suppliers.
Important: The myth that milk removes calcium from the body is not true. Our body uses calcium to neutralize sulphur-containing protein components in animal products. However, dairy products contain more than enough calcium to make this happen. The rest can be used for our bone structure and other bodily functions.
3. Reach for plant-based sources of calcium
In fact, vegetables can also act as a high-quality source of calcium. The best example of this is kale – with 150 grams you already cover a third of your daily requirement. Hazelnuts , chia seeds and soy products are just as rich in calcium . With the latter, however, it depends on whether calcium was used in the manufacturing process – so pay attention to the information on the packaging. Calcium-rich mineral water is also one of the simplest ways of getting enough calcium. The table of the Osteoporosis Self-Help Group Umbrella Association (OSD) , which shows the mineral content of many products, serves as a practical guide when purchasing.
