To prevent osteoporosis, take into account the following tips.
FOOTBALL: It is necessary for proper bone mineralization
Requirements vary with the age of the individual. In adults, a calcium intake of 1.000-1.200 mg / day (not. consumption 3-4 servings of dairy products daily)
VITAMIN D: Vitamin D favors the absorption of calcium in the intestine and the mineralization of the bone.
Requirements vary with the age of the individual. In adults the requirements are 600- 800 international units (UI) vitamin D / day. Older than 70 years need a total of 800-1.000 IU of vitamin D daily.
The organism obtains the 90% of vitamin D from sun exposure and less than 10 % from the diet.
MAGNESIUM: Promotes bone formation. The main sources are: nuts, vegetables, dairy products, egg, spinach, beetroot, bananas, papas.
Moderate sun exposure:
The 90% of vitamin D deposits depend on skin synthesis from sun exposure, for this it is recommended to expose the 25-50% of the body surface, 2-3 times week, for about 15-20 minute
Avoid consuming toxic habits:
Alcohol and cigarette, the consumption of these toxins wears down the bone mass and alcohol increases the risk of falls, with the consequent risk of fractures.
keep a healthy weight:
It is important to maintain a healthy and stable weight over time.
To maintain muscle mass and bone, stretching and strength exercises should be performed. Consult your doctor for a suitable exercise plan.
Some drugs such as glucocorticoids and levothyroxine in overdose can increase the risk of osteoporosis, therefore, it is important not to self-medicate and consult with your GP.
Maintain control of your underlying diseases:
Some endocrine diseases such as hyperthyroidism can be the cause of osteoporosis, therefore, it is important to follow up with your endocrinologist.
Drag. Veronica Rosado.