Osteoporosis; Decreased bone density and consequently weakening of the bones
is called fragility. It is one of the common health problems
with advancing age.
The main factors in the formation of osteoporosis:
• Menopause
• Heredity
• Parathyroid hormone disorder
• Long-term use of drugs that increase calcium excretion use (anticonvulsants,
corticosteroids)
• Long-term use of stomach acid regulating drugs
• Smoking
• Excessive salt and caffeine intake
• Excessive alcohol consumption
• Insufficient calcium intake
• Inactivity
• Weakness
• Insufficient use of fresh produce and dairy products in diet
• Rare exposure to natural sunlight
• Diabetes, malabsorption, liver disease, small bowel disease, Cushing’s
Syndrome (unsystematic functioning of the adrenal glands), anorexia nervosa.
Risks of osteoporosis
The importance of osteoporosis is that it increases the risk of fracture due to low bone mass. Hip fracture
is the most dramatic consequence of osteoporosis.
Prevention from osteoporosis
Since it is very difficult to completely recover the weakened bone due to osteoporosis
, preventing the development of osteoporosis is at least as valuable as its treatment. Bone mass is peaked by taking enough calcium and
vitamin D during the growth period. Estrogen
treatment can be applied to risky individuals at the beginning of menopause. Progesterone treatment also shows positive effects on calcium metabolism.
Regular training is required, avoiding inactivity.
Measures of calcium needed:
1-10 years: 800 mg / day
Adolescence: 1200 mg / day
Women under 45 years old: 1000 mg / day
Women over 45 years of age: 1200 mg / day
NUTRITIONAL RECOMMENDATIONS
• Too much protein intake and too thinness should be avoided. Body mass index
(BMI) is in the middle of 25-26.
• High salt consumption increases calcium loss.
• Seafood, dried fruits,
fresh fruit and juice, green vegetables, legumes and wholemeal breakfast cereals
can also be used to increase your potassium intake.
• The most adequate source of calcium is milk and dairy products. 2 glasses of milk
or yogurt taken daily meet half of the daily calcium requirement. Since milk fat consists of more than one saturated fatty
acids, low-fat or non-fat ones should be preferred.
• Molasses, legumes and green vegetables should also be included in the diet.
Since iron needs of postmenopausal women decrease, it is okay to meet most of the animal protein
needs from low-fat or skim milk products
.
• A diet rich in omega 3 and omega 6 increases calcium absorption and calcium deposition in bones
. Include these essential fatty acids in your diet.
• Prefer grilling, boiling or baking instead of frying.
• Consume whole grains and calcium foods at different times.
• Include eggs (if your cholesterol is not very high), garlic and onions in your diet
. These foods contain sulfur, which is needed for healthy bones.
• Do not smoke.
• Do not drink too much alcohol. A small amount of alcohol may not hurt, but regular intake of alcohol
increases the risk of osteoporosis.
• Too much coffee should not be drunk. Caffeine taken in excess is harmful to bones.
• Regular training should be done. Systematic training is beneficial for bones, stability and harmony
. Lack of training can cause calcium loss. Walking is the best exercise to preserve bone mass
.
MEASUREMENTS OF CALCIUM IN SOME FOOD
FOOD MEASUREMENTS CALCIUM (mg)
Milk (full fat) 1 glass 238
Milk (skimmed) 1 water glass 246
Milk (1/2 fat) 1 glass 244
Yogurt (with fat) 1 glass 222
Yogurt (1/2 fat) 1 glass 240
Egg (whole) 1 piece 38
Cheese (with oil) 1 matchbox 50
Cheese (skimmed) 1 matchbox 30
Sour cream (dry) ) 2 tablespoons 152
Gruyere 1 matchbox 303
Cheddar cheese 3⁄4 matchbox 210
Cheddar 1 matchbox 216
Curd (non-fat) -without salt) 2 tablespoons 10
Chicken (white-skinless) up to 1 meatball 4
Chicken (black-skinless) up to 1 meatball 4
Dry beans 4 tablespoon 43
Dried chickpeas ut 4 tablespoons 45
Dried kidney beans 4 tablespoons 40
Walnuts 2 pieces 10
Hazelnuts 5-6 pieces 20
Kale 100 g 116
Dried fig 1 piece 24
Pestilde 100 g 86
Orange 1 medium length 41
Apple 1 small length 7
Kiwi 1 100
Vine leaves 100 g 392
Okra 4 tablespoons 69
Spinach 4 tablespoons 140
Parsley 100 g 203
Mint (fresh) 100 g 200
Chard 4 tablespoons 170
Arugula 100 g 205
Purslane 4 tablespoons 118
Cress 100 g 80
Molasses (grape) 1 tea glass 400
Ice cream (with milk) 1 tea glass 148
Tahini 1 tea glass 426
Tahini halva 1 matchbox 27
Wheat e 1 medium slice 5
Tarhana 1 tablespoon 70
Dyt. Ayşegül ÖZTÜRK
