How can I avoid osteoporosis?

A balanced diet, rich in proteins, vitamins and minerals, forms the basis of a good state of health.

The consumption of calcium is determinant for bone health; It can be obtained by consuming foods such as white beans, broccoli, cauliflower, cabbage, hazelnuts, almonds, coriander and, of course, milk and its derivatives, which are the main source of this mineral.

Physical activity, without doubt, constitutes the third pillar of the prevention strategy for this disease, since there is a very close and highly known relationship between body mass index (BMI) and bone mineral density.

Multiple studies confirm that maintaining the ideal weight and performing periodic aerobic exercise or resistance exercises can maintain or increase bone density (DO) in postmenopausal women.
Other benefits of physical exercise include improvements in balance and reduction in the risk of falls.

We must consider toxic habits, such as the consumption of caffeine, alcohol and especially tobacco as cofactors for the loss of calcium. Smoking patients have a lower bone mineral density. This effect is dose-dependent, but reversible. Tobacco exerts a direct effect on the bone and also influences the hormonal levels that act on the bone remodeling.

Published in: Today Digital Newspaper