The over 50 diet to prevent osteoporosis

Osteoporosis is a systemic skeletal disease characterized by reduced bone mass and qualitative changes with a consequent increased risk of fracture.

It is estimated that in Italy osteoporosis affects about 5 million people, mainly postmenopausal women (80%). The World Health Organization (WHO) in recent years has repeatedly drawn attention to need to promote prevention policies among the population most at risk in order to combat the onset of the disease and reduce the health and social impact of skeletal fragility.

Speaking of prevention, it plays a priority role lifestyle. Healthy nutrition e movement they are essential tools to prevent this pathology. A balanced diet, which includes all types of foods, is essential for staying healthy and for the health of our bones.

To deepen the theme we involved the Dott.ssa Monica Artoni, Dietitian Nutritionist.

Doctor, what are the foods and nutrients that should not be missing in a diet to prevent osteoporosis?

“The calcium is the most important micronutrient in the prevention and treatment of osteoporosis. In some conditions of life, our organism’s daily demands for calcium are not met, such as during growth and development, during any physiological conditions such as pregnancy and menopause or in the case of pathological conditions. As we age intestinal absorption of calcium is reduced while its loss through the kidneys increases. To reduce the risk of osteoporosis prevention is therefore essential already at a young age, as the higher the peak of bone mass that can be reached when young, the higher the level of bone mass in menopause. It is adolescence therefore the period in which we must pay close attention to prevention for osteoporosis in menopause. The right strategy? Balanced diet with foods rich in calcium and vitamin D and regular physical activity. The choice of foods that contain calcium must also be made taking into account the quantity of saturated fats present in dairy foods and implementing behavioral strategies that reduce calcium losses and promote its absorption.

In menopausal women, a calcium intake is recommended tra 1,2 e 1,5 g/die if in the absence of replacement therapy, otherwise in the presence of replacement therapy the requirement is equal to 1 gr / day. The main food sources of calcium are milk and its derivatives such as yogurt. It should be noted that if we choose partially or totally skimmed products, saturated fats are reduced without affecting the absorption of calcium. Also blue fish, octopus, squid and prawns they are an excellent source of calcium. In plant world, then, many green vegetables like rocket, kale, turnip greens, broccoli, artichokes, spinach, thistles and even dried fruit and legumes, in particular, chickpeas, lentils, cannellini beans and borlotti beans represent a precious source of calcium ».

Can food supplements help?
«Food supplements they can only help if deficiencies have been found in blood chemistry tests. Vitamin D helps the body absorb calcium from ingested foods and acts in bone remodeling processes. In winter we are less exposed to sunlight, consequently there is a reduction in the synthesis of vitamin D by UVB rays.

Vitamin D is also not very present in foods. We find it in modest quantities in egg yolk, but also in fatty fish and it is very rich in it cod liver oil. Considering that often we are unable to cover the need for vitamin D with food, in the event of a deficiency, supplementation is useful in winter. However, the doctor will indicate the right dosage and type based on the deficiency highlighted “.

Is adequate nutrition and possible supplementation enough to prevent osteoporosis?
“Peak bone mass is determined both genetically and to a lesser extent by diet, hormonal status, lifestyle (physical activity, alcohol, smoking) and body weight. Proper nutrition and regular physical activity from an early age they are indispensable behaviors for the bone to grow robust and therefore the risk of osteoporosis in adulthood is limited ».

But there are also mistakes at the table that the Doctor highlights and that it is good to know to avoid the dispersion of calcium, the essential micronutrient for the health of our bones.

Find out below.

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