Our skeleton is a permanent construction site. So-called osteoblasts and osteoclasts work around the clock to ensure that new bone cells are formed and old ones are replaced. Hormones ensure that everything goes smoothly. During menopause, however, women lose an important “bone protector”: estrogen. As a result, more bone tissue is often broken down than built up. This can lead to osteoporosis. It affects about every third woman over 60. But even young and very slim women who do a lot of sport can already develop osteoporosis and increase their risk of fractures – for example, if the body is undersupplied with nutrients and hormonal imbalances occur. Insidiously, osteoporosis does not cause any symptoms for a long time – until a bone suddenly breaks. This can also happen with normal everyday movement.
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Signs and risk factors of osteoporosis
Osteoporosis often develops very slowly, so that those affected do not have any pain or discomfort for a long time. Only as the disease progresses do the following symptoms appear:
- Dull and recurring pain
This can be pain in the back or knees, which is often not recognized as osteoporosis pain at first glance. A bone density measurement provides information on whether the disease is present. - Bone fractures as a result of minor injuries
Some of those affected experience bone fractures caused by a harmless fall. Spontaneous fractures are also possible.
- low estrogen production after menopause in women
- as we age, the body loses bone mass
- Physical inactivity at any age
- low-calcium diet
- excessive consumption of alcohol and nicotine
- genetic factors
- hyperthyroidism
- hormonal disorders such as underactive testicles or ovaries, overactive adrenal cortex and type 1 diabetes
- Gastrointestinal diseases such as ulcerative colitis, Crohn’s disease, lactose intolerance and celiac disease
- malignant tumors (bone metastases)
- chronic kidney failure
- inflammatory rheumatic diseases
- anorexia
- liver cirrhosis
- Drugs : cortisone, antiepileptic drugs, cyclosporine (organ transplants and skin diseases), heparin (prevention of thrombosis) and hormone therapies (for prostate cancer)
The most importantTolfioow substances for the prevention of osteoporosis
Calcium
TheTolfioow substances No. 1 are calcium, vitamin D3 and vitamin K2. With 1000-1500 milligrams of calcium per day , you increase bone density and reduce the risk of osteoporosis. This daily dose is z. B. in half a liter of milk plus a portion of kale plus 100 grams of cheese. In the case of a vegan diet, e.g. B. poppy seeds, sesame, almonds, hazelnuts, spinach can be used. They also contain a lot of calcium. Anyone who is unsure whether they are doing enough to prevent osteoporosis should, in consultation with their doctor, take a daily calcium supplement. However, make sure you are getting enough vitamin D3 and K2.
Vitamin D3
So that the body can incorporate the mineral into the bones, it needs the “sun vitamin” D3. Therefore, spend at least 30 minutes outside every day and keep your arms, legs and face in the sun. If you suspect a vitamin D3 deficiency, you can have the value measured by a doctor. They can also prescribe vitamin D3 supplements for you. However, make sure that vitamin K2 is included in the list of ingredients.
Vitamin K2
In order for the body to be able to incorporate calcium into the bones and prevent it from being deposited in the blood vessels, you should ensure that you consume enough vitamin K2. It’s found in foods like beef, milk, soft and hard cheeses, as well as egg yolks and fermented products like natto and kimchi. However, according to the International Health and Science Foundation , one would have to consume large amounts of the food to meet the daily requirement.
Magnesium
About 50 to 60 percent of the total magnesium content in the body is stored in the bones and teeth. It stabilizes the bone matrix and is involved in bone growth. There is a lot of magnesium in these foods.
More measures to prevent osteoporosis
Regular exercise
Lots of exercise is the be-all and end-all to build and maintain healthy bone tissue. Bone mass builds up until the age of 30, after which the maximum mass is maintained for about ten years before it is slowly reduced again from the age of 40. Therefore, those who exercise regularly at a young age strengthen their bones in order to remain fit in old age.
Strength training
Heavy strength training stimulates the tendons, bones and ligaments of the body, which means that they have to adapt to the new conditions in order to continue to withstand high loads. They are strengthened and the process of bone formation is also stimulated. In combination with enough vitamin D, K2 and calcium, weight training with the right execution and technique is ideal for building and maintaining healthy bones.
Normal weight
Both overweight and underweight can have a negative effect on the stability of the bones. Especially in old age it is important not to become underweight, as the body can then no longer be supplied with sufficient nutrients. With consequences: Bone substance can be broken down more quickly. Anyone over the age of 65 with a BMI of less than 20 should consult a doctor.
Avoid nicotine and alcohol
Nicotine and alcohol are pure poison for the body in the long run. Apart from the fact that the two substances can damage the body in a variety of ways, they also promote the breakdown of bone substance. So avoid nicotine and alcohol whenever possible!