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Prevention of osteoporosis in mature women
Table of Contents
1. What is osteoporosis definition, risk factors and diagnosis
Osteoporosis is a metabolic disease of the skeleton in which bone quality deteriorates, which leads to increased fragility. The first stage of osteoporosis, or osteopenia, is a condition where bone density decreases by about 2 percent.2. This is primitive osteoporosis
The formation of bone mass begins in childhood, increases during adolescence, and reaches its peak bone mass at about 2530 years of age. The development of osteoporosis is influenced by a variety of factors, both modifiable and unaffected. About 60% of the bone mass is dependent on genetic factors, and the remaining 40% is environmental factors. It then decreases slowly and gradually by 0.51% per year.3. The following is a list of characters that first appeared in the soap opera EastEnders in 2013, by order of first appearance
Additionally, it is important to carry out diagnostic tests that can detect the disease at an early stage. Depending on the lifestyle that may be affected: improper diet taking into account insufficient or excessive nutrient intake including calcium, phosphorus, magnesium, sodium, vitamin D, K, C, protein, fiber, isoflavones, tobacco, alcohol abuse low physical activity use of medicines.4. Osteoporosis and nutritional factors
It is important to provide adequate supplies of calcium, phosphorus, vitamins D, K, C, and protein. Both excess and too little supply of the essential components for the proper functioning of the bone system can increase the risk of developing this disease.5. It's calcium
Calcium levels are regulated by the hormones parathormon and calcitonin, as well as vitamin D. Calcium is involved in peak bone mass during growth and maturation and inhibits the rate of bone loss with age. The need for calcium depends on gender and age. Its best and most digestive sources are milk and dairy products. It is important to pay attention to the fat content. D and A. The sources of calcium are: milk, yogurt, ?? kefir, ¢ bone marrow, ̇ yellow cheese (UVAGA! calcium is a full source of phosphorus, which is a useful ingredient in the preparation of milk without calcium, but at the same time it is necessary to extract 50% of the fat from soybeans. In this case, it is also necessary to add calcium and other nutrients, such as calcium or other essential oils and fats, which have a high fat content, which can be added to the body.6. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
Vitamin D deficiency can cause curvature in children, prevent the attainment of the highest possible bone mass in young people, and affect the onset of osteoporosis in adults. It is important to stay in the sun at 10.0015.00 for about 1015 minutes to have at least 18% of your body surface exposed. Additional factors that prolong the exposure time necessary to produce adequate amounts of vitamin D are air pollution, cloudiness and increased skin pigmentation.7. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
Sources of vitamin K: green leafy vegetables lettuce, spinach, cabbage, celery, broccoli, cauliflower, Brussels sprouts, asparagus, parsley, barley, basil, liver, soybeans. Vitamin K deficiency can increase the risk of bone fractures.8. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
Vitamin C is sensitive to high temperature processing and action. Vitamin C sources: starch, pepper, ?? berries strawberries, berries, blueberries,?? citrus fruits, papaya, rose fruit, ̇ broccoli, ̊ chickpeas. Vitamin D is involved in tissue regeneration and the synthesis of collagen that builds bones. During cooking, the loss of this ingredient can be as high as 80%, so if possible, it is worth eating raw vegetables and vegetables.9. It's a protein
Protein consumption increases with age. Protein demand is approximately 0.91 g/kg of body weight (e.g. a person with a body mass of 60 kg should consume 5460 g of protein per day). Proper protein consumption has a beneficial effect on bone mass and muscle mass maintenance. It is not recommended to consume excess animal protein because it increases calcium excretion in the urine, which reduces bone mineral density.10. Osteoporosis and non-nutritional factors
In addition to the right diet, there are other habits that you should change.11. The Commission shall adopt implementing acts in accordance with the opinion of the European Parliament and of the Council
Tobacco smoke contains toxic substances that reduce the absorption of calcium in the gut and lower estrogen levels, which may increase the risk of osteoporosis.12. It's physical activity
The time and type of exercise should be adapted to age and fitness. Daily physical activity practiced from an early age is one of the key methods of preventing osteoporosis, as it affects the attainment of higher peak bone mass. Properly composed diet and lifestyle modification involving withdrawal of use and increased physical activity are essential elements of both prevention and treatment of osteoporotic disease. It is important to make daily movement a habit, e.g. Spacer.
